Public Whiteboard

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Components

Overhead Squat

Metcon

Metcon

1000m Row

Settings

Workout

AUG 4, 2022

Pre Stretch Primer

5 cals Bike
10 Push ups
5 cals Bike
20 Sit-ups
5 cals Bike
30 Squats

ACCESSORY

Choose one:
A) Bent Over DB Row, 5x5 (heavy)
or
B) GH Raise or Hip Extension, 5x5

BARBELL

BAR: Overhead Squat (5x2 @ 85%)

Overhead Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 Rds / 15 cap
50/35 cals bike
25 KBS, 55/35 | 45/25
9 Burpees

WOD

WOD: Metcon (Time)

WOD Video:
https://youtu.be/hoL7DY-LMTk

9 cap /
45 Squat Snatches, 95/65 | 75/55

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row

1000m Row

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

Whiteboard:

Thursday, August 04, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 185 lbs

2

Richard
Smith

9:00 AM CrossFit

5 x 2 @ 165 lbs

2

Tom
Wynn

5:30 PM CrossFit

5 x 2 @ 165 lbs

3

Tony
Sterk

5:30 PM CrossFit

5 x 2 @ 115 lbs

Female Clients

1

Cat
Hollenbeck

4:00 PM Open Gym

5 x 2 @ 115 lbs

1

Jennifer
Nelson

4:00 PM Open Gym

5 x 2 @ 115 lbs

2

Aubrey
Baker

4:00 PM Open Gym

5 x 2 @ 100 lbs

85%

3

Sammy
Epperson

9:00 AM CrossFit

5 x 2 @ 75 lbs

4

Glenda
Farris

5:30 AM CrossFit

5 x 2 @ 65 lbs

4

Meggan
Eastham

9:00 AM CrossFit

5 x 2 @ 65 lbs

4

Rachel
Showler

5:30 AM CrossFit

5 x 2 @ 65 lbs

5

Candy
Wickham

9:00 AM CrossFit

5 x 2 @ 55 lbs

6

Lauren
Spratt

5:30 PM CrossFit

5 x 2 @ 50 lbs

7

Amber
Green

5:30 PM CrossFit

5 x 2 @ 45 lbs

7

Nithya
Mohan

6:30 PM CrossFit

5 x 2 @ 45 lbs

8

Sherry
Jackson

6:30 PM CrossFit

5 x 2 @ 0 lbs

PVC

8

Dainelle
Herl

5:30 PM CrossFit

3 x 2 @ 65 lbs

not 85%

8

Jana
Graham

5:30 AM CrossFit

1 x 2 @ 55 lbs