Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Death By Ring Dips

Settings

Workout

More Pump Monday

Warm-up

5 PVC Passes
5 Double Push-up Burpees
10 Scap Pull-ups (0:02 Pause at top of each rep)
10 Banded Hips to Shoulders to Overhead
15 Banded Face Pulls

2 Rounds of:
10 Push-ups
5 Kips
0:05 Hold at top of dip
0:05 Hold at bottom of dip (or push-up)

Metcon

Metcon (AMRAP - Rounds and Reps)

11 minute AMRAP of:
300m Run
20 Pull-ups

Rx+: with 20/14 lbs vest

For scoring purposes, the run counts as 2 reps, one for each lap. Must always run out garage doors and come back in side door every run.

Rest

1:00 Rest then begin Death by Ring Dips

Death By Ring Dips (AMRAP - Rounds and Reps)

1 the 1st minute, 2 the 2nd minute, 3 the 3rd,... until you fail

No bands permitted on ring or bar. If you cannot perform ring or bar dips, perform honest push-ups. If you cannot make it past minute 10, continue to complete the reps until you've achieved at least 55 reps (sum total of minutes 1-10).
Timecap: 20 minutes

Accessory Work

Metcon (No Measure)

3 Rounds of:
5 PVC Passes
10 DB Rows (per side)
10 Overhead Plate Flyes

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

Whiteboard:

Monday, August 12, 2019

Male Clients

1

Bill
Curci

4pm CrossFit

4 + 0

1

Brian
Kalmenson

6am CrossFit

4 + 0

+200m

1

Connor
Miller 🍟 🍔

6pm CrossFit

4 + 0

20 sec remaining, no time to run

1

Mike
Tighe

12pm CrossFit

4 + 0

3 seconds shy of 4+1

2

Adam
Gelfand

12pm CrossFit

3 + 16

3

Izick
Espinoza

6pm CrossFit

3 + 14

4

Olivier
Derei

7pm CrossFit

3 + 10

5

Fabricio
🦍

12pm CrossFit

3 + 1

5

Ron
Kao

12pm CrossFit

3 + 1

11 min with half a lap left

6

Papi
Aka Teddy

4pm CrossFit

3 + 0

7

Andrés
Herrera

4pm CrossFit

4 + 5

8

Frank!e
Armas

6pm CrossFit

4 + 3

finished the fifth run ... only one leg today

9

Brandon
Thorsten

8am CrossFit

4 + 2

Unbroken. Slow "run."

10

Private

6am CrossFit

4 + 1

11

Craig
Kreinest

5pm CrossFit

4 + 0

12

Robby
Tabellija

12pm CrossFit

3 + 11

13

TOM
Hill

12pm CrossFit

3 + 7

14

Brian
Kent

5pm CrossFit

3 + 2

15

Jim
Pinkerton

6am CrossFit

3 + 1

15

Nate
Cobb

12pm CrossFit

3 + 1

16

Chad
Baker

12pm CrossFit

3 + 0

17

Brad
Damon

6am CrossFit

2 + 19

18

Private

6pm CrossFit

2 + 11

19

Michael
Liu

6pm CrossFit

3 + 66

20

Jason
Pierson

12pm CrossFit

3 + 20

20

Vincent
Lopez

12pm CrossFit

3 + 20

completed all the pullups

21

Eric
Otero

5pm CrossFit

3 + 14

22

S.W
SHIM

12pm CrossFit

3 + 10

23

Steven
Bui

7pm CrossFit

3 + 2

banded pullups

24

Tyler
Eickmann

8am CrossFit

3 + 0

Thin blue band.

24

Zachary
Schuessler

12pm CrossFit

3 + 0

Banded + 200 meter run at rep 4

Female Clients

1

Heather
Spears

6pm CrossFit

3 + 1

2

Lindsey
Hempy

6am CrossFit

4 + 0

3

Wifey
(aka Chris ...

6pm CrossFit

3 + 9

4

Kym
Janke

12pm CrossFit

3 + 1

3 full rounds and 200m run

5

Gracie
Laciste

4pm CrossFit

3 + 0

5

Patricia
Brown

6pm CrossFit

3 + 0

6

Private

4pm CrossFit

5 + 0

7

Ana
Lozano

6pm CrossFit

4 + 3

8

Alissa
Cobb

7am CrossFit

3 + 1

Banded pu

8

April
Hernandez

8am CrossFit

3 + 1

8

kasey
stark

5pm CrossFit

3 + 1

kipping

8

Melissa
Gomez

7pm CrossFit

3 + 1

PU (Purp/BLk)

9

Alexa
Strauss-Derby

5pm CrossFit

3 + 0

Last round 10 cal bike and all ring rows

9

Jaymee
Rivera

4pm CrossFit

3 + 0

9

Maxine
Sy

6am CrossFit

3 + 0

Banded pullups

9

Patti
Gerckens

8am CrossFit

3 + 0

9

Theresa
Brinsa

8am CrossFit

3 + 0

9

Vienna
Kaiser

8am CrossFit

3 + 0