Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Back Squat

Metcon

Settings

Workout

Monday

Primer

A: Metcon (Time)

Rx =
100 box step-ups (24/20)

Rx+ =
weight vest (20/14lbs)

Strength

B: Back Squat (3 reps E2M x 5 sets Across @80% (10 minutes) )

Back Squat Cycle Week 1 of 4
Focus on speed up.

Metcon

C: Metcon (AMRAP - Reps)

Rx=
4 sets of:
AMRAP 2
15 bar facing burpees
in remaining time clean & jerks (155/105)
1 minute rest

Rx+ =
20 bar facing burpees
clean & jerks (205/145)

*score is total clean and jerks reps

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

Whiteboard:

Monday, August 01, 2022

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

4:27

2

Hunter
Brayton

CrossFit: 5:00 AM

3:23

3

BJ
Marsh

CrossFit: 5:00 AM

4:00

4

Adam
Cole

CrossFit: 12:00 PM

4:06

4

Raghav
Singal

CrossFit: 5:30 PM

4:06

5

Bud
Vazquez

CrossFit: 6:00 AM

4:30

5

Private

Open Gym

4:30

6

John
Mullen

CrossFit: 5:00 AM

4:42

7

Jake
Adams

Open Gym

5:39

8

yasser
elhariry

CrossFit: 12:00 PM

4:21

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

3:24

that was silly

2

Gillian
Sowden

CrossFit: 6:00 AM

4:11

3

Katie
Townsend

CrossFit: 5:30 PM

4:15

4

Heather
Lynaugh

CrossFit: 12:00 PM

4:23

5

Laura
Pickrell

Open Gym

4:24

6

Anna
McKay

CrossFit: 6:00 AM

4:50

Ish I don't remember

7

Bonnie
McDonald

CrossFit: 12:00 PM

5:04

8

Shira
Wakschlag

CrossFit: 6:00 AM

0:00

80 step ups