Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Snatch

Amanda

Bench Press

Isabel

Metcon

Bulgarian Split Squats

GHD Sit-ups

Settings

Workout

Fri

Main WOD

Bench Press (3 x 8 @ 31X1 AHAP w/good tempo)

Bench Press

Super set with 8 strict chin up
Weighted if possible
Rest 30s after bench , rest 2 min after chin ups

Snatch (Build to a heavy in 15 min)

Snatch

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

Scale to finish in 10 min or less
Sub MU with C2B 2:1

Team training

Bench Press (3 x 8 @ 31X1 AHAP)

Bench Press

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (AMRAP - Rounds)

EMOM 15 of
30 DUs
2 legless rope climb 12'

Accessory Work

Bulgarian Split Squats (3 x 8/leg @ 31X1)

GHD Sit-ups (3 x 25 , rest 3 b/t)

GHD Sit-ups

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

Whiteboard:

Friday, August 12, 2016

Male Clients

1

Joe
Rayburn

6:45 PM CrossFit

1 x 8 @ 185 lbs

2

Avery
Jessup

6:30 AM CrossFit

1 x 8 @ 175 lbs

3

David
Fisher

6:30 AM CrossFit

3 x 8 @ 135 lbs

3

David
Benson

11:30 AM CrossFit

1 x 8 @ 135 lbs

4

Scott
Boss

6:30 AM CrossFit

3 x 8 @ 125 lbs

4

Chris
Pearcey

6:30 AM CrossFit

2 x 8 @ 125 lbs

first at 95#

5

Drew
Rivera

8:45 AM CrossFit

1 x 8 @ 115 lbs

6

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 8 @ 105 lbs

2-95

6

Private

11:30 AM CrossFit

1 x 8 @ 105 lbs

7

Jason
Martin

11:30 AM CrossFit

1 x 8 @ 100 lbs

2x8@95

8

Kush
Pathak

5:30 PM CrossFit

3 x 8 @ 95 lbs

75,85

8

Mathew
Warren

5: 30 AM CrossFit

3 x 8 @ 95 lbs

31x1 Superset strict chin up

8

HP
Park

5:30 PM CrossFit

1 x 8 @ 95 lbs

9

Bill
Hoppe

8:45 AM CrossFit

3 x 8 @ 75 lbs

9

Dave
Mosher

8:45 AM CrossFit

3 x 8 @ 75 lbs

2 at 65 1 at 75

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 8 @ 95 lbs

85-90-95

2

Private

6:45 PM CrossFit

3 x 8 @ 85 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

2 x 8 @ 85 lbs

1@75

2

Katie
Wurzbach-L ...

5: 30 AM CrossFit

2 x 8 @ 85 lbs

1x75, 2x85

3

Rana
Schnaubelt

11:30 AM CrossFit

3 x 8 @ 75 lbs

3

Sarah
vickers

4:30 PM CrossFit

1 x 8 @ 75 lbs

1x8 @ 55 1x6 @ 75

3

Tara
Whitcomb

6:30 AM CrossFit

1 x 8 @ 75 lbs

Slow count 3x 8 chin up 3x

4

Katelin
Turner

6:45 PM CrossFit

2 x 8 @ 70 lbs

first set at 75# then dropped for teo

5

Alex
Newell

11:30 AM CrossFit

3 x 8 @ 65 lbs

6

Lisa
Romary

8:45 AM CrossFit

3 x 8 @ 55 lbs

7

Kelsae
Stentzel

11:30 AM CrossFit

3 x 8 @ 45 lbs

mixed chin-ups with ring rows

7

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 8 @ 45 lbs