Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Snatch

Metcon

Front Squat

Back Squat

Metcon

Settings

Workout

Tues

Main WOD

A: Snatch (1 snatch + 4 OH squats EMOM 6)

Snatch

B: Metcon (6 Rounds for time)

6 sets each for times of
100m sprint
8 box jumps
6 push ups
Rest 1 min b/t

Team training

A: Front Squat (Build to a heavy 3 rep)

Front Squat

B: Back Squat (4 x 5 @ FS weight)

Back Squat

C: Metcon (Time)

5 rounds of
10 HSPU
15 Pull up
20 Box jump

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 28, 2015

Male Clients

1

Tom
Holt

6:30 PM CrossFit

1 x 5 @ 155 lbs

2@ 135,145,155

2

Rich
Roskopf

4:30 PM CrossFit

6 x 5 @ 135 lbs

Fast under the bar.

2

Dave
Anderson

4:30 PM CrossFit

1 x 5 @ 135 lbs

95, 105, 115, 125, 135

2

Robert
Ball

6:30 AM CrossFit

1 x 5 @ 135 lbs

3

Fahad
Al-Wetaid

6:30 PM CrossFit

1 x 5 @ 115 lbs

3

John
Floersch

4:30 PM CrossFit

1 x 5 @ 115 lbs

4

Private

11:30 AM CrossFit

1 x 5 @ 110 lbs

5

Chris
Bruscato

11:30 AM CrossFit

1 x 5 @ 105 lbs

6

Jason
Martin

6:30 PM CrossFit

1 x 5 @ 95 lbs

7

Scott
Boss

5: 30 AM CrossFit

1 x 5 @ 85 lbs

3(75), 3(85)

8

Bruce
Barnes

4:30 PM CrossFit

6 x 5 @ 75 lbs

first 2 @ 70

8

Rob
D'Angelo

4:30 PM CrossFit

6 x 5 @ 75 lbs

Shoulder limited

8

Dean
Durfee

8:45 AM CrossFit

1 x 5 @ 75 lbs

8

Private

4:30 PM CrossFit

1 x 5 @ 75 lbs

8

Jeremy
Rigdon

4:30 PM CrossFit

1 x 5 @ 75 lbs

8

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 75 lbs

Focused on form, not weight

8

Ken
Borst

11:30 AM CrossFit

1 x 5 @ 75 lbs

8

Kevin
Putnam

6:30 AM CrossFit

1 x 5 @ 75 lbs

4x65 + 2x75

9

Chris
Pearcey

8:45 AM CrossFit

1 x 5 @ 65 lbs

9

Jeff
Hough

5: 30 AM CrossFit

1 x 5 @ 65 lbs

10

Fred
Peterson

5: 30 AM CrossFit

1 x 5 @ 55 lbs

working on form

11

Drake
McKenzie

4:30 PM CrossFit

1 x 5 @ 0 lbs

95, 95, 105, 105, 115, 125

11

Mathew
Warren

5: 30 AM CrossFit

1 x 5 @ 0 lbs

Clean + FS @ 145

11

Sean
Weeks

11:30 AM CrossFit

1 x 5 @ 0 lbs

With #10

Female Clients

1

Christine
Ford

6:30 AM CrossFit

1 x 5 @ 100 lbs

85x2,90x1,95x2,100x1

2

Sarah
Holman

4:30 PM CrossFit

6 x 5 @ 85 lbs

All 6 sets at 85#

2

Melissa
Griffin

6:30 PM CrossFit

1 x 5 @ 85 lbs

2x65, 1x75, 2x80, 1x85

3

Krysta
Besser

8:45 AM CrossFit

1 x 5 @ 75 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 75 lbs

75(2),70(2),65(2)

4

Piper
Huber

6:30 PM CrossFit

1 x 5 @ 65 lbs

5

Andrea
Samudio

5: 30 AM CrossFit

1 x 5 @ 55 lbs

5

Tiffany
Lindsay

6:30 AM CrossFit

1 x 5 @ 55 lbs

6

Deb
Reser

4:30 PM CrossFit

1 x 5 @ 50 lbs

7

Private

6:30 PM CrossFit

1 x 5 @ 46 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 5 @ 40 lbs

started w/35# last 4 with 40

9

Deb
Quitmeyer

6:30 PM CrossFit

1 x 5 @ 35 lbs

9

Kate
Kauffman

5: 30 AM CrossFit

1 x 5 @ 35 lbs

10

Stephanie
Speros

6:30 PM CrossFit

1 x 5 @ 25 lbs

Need to work on perfect form more.

11

Brandi
Kelley

11:30 AM CrossFit

1 x 5 @ 15 lbs