Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

Monday Squat Day

Back Squat (Work to a 5 rep max back squat. )

Back Squat

Metcon (No Measure)

4 sets of:

- 8 rear leg elevated split squats each leg. Add weight by side if possible.

- 8 box jumps landing as tall as possible (goal is exploding and landing tall, not the height of the box)

- 15 heavy Russian Kb swings. Swing two kbs to make it harder

Metcon (Calories)

2x1:00 Max effort Assault bike. Goal for each interval is 30+ calories for the men, 20+ for the women.

2:00 rest between intervals

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

Whiteboard:

Monday, August 12, 2019

Male Clients

1

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 375 lbs

2

Private

4:30 PM CrossFit

1 x 5 @ 315 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 5 @ 315 lbs

stop/ Week Off

3

Chris
Bryant

5:30 PM CrossFit

1 x 5 @ 265 lbs

45/135/205/255/265

4

Harris
Frank

5:00 AM CrossFit

1 x 5 @ 255 lbs

4

Mike
Brown

5:00 AM CrossFit

1 x 5 @ 255 lbs

4

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 255 lbs

5

Private

6:00 AM CrossFit

1 x 5 @ 250 lbs

6

James gill ...
l

8:00 AM CrossFit

1 x 5 @ 245 lbs

I need to squat more and beat Paul.

6

Jeff
Austin

8:00 AM CrossFit

1 x 5 @ 245 lbs

7

Mike
McCleery

6:00 AM CrossFit

1 x 5 @ 240 lbs

8

Aiden
Bryant

5:30 PM CrossFit

1 x 5 @ 235 lbs

45/135/205/235

8

Clint
VanHoy

8:00 AM CrossFit

1 x 5 @ 235 lbs

8

Wallis
Shoppy

5:00 AM CrossFit

1 x 5 @ 235 lbs

9

Mike
Anderson

6:00 AM CrossFit

1 x 5 @ 230 lbs

10

Adam
Doty

4:30 PM CrossFit

1 x 5 @ 215 lbs

10

Erik
Manning

6:00 AM CrossFit

1 x 5 @ 215 lbs

10

Mike
Witt

4:30 PM CrossFit

1 x 5 @ 215 lbs

11

Chris
Davis

10:00 AM CrossFit

1 x 5 @ 205 lbs

95,135,165,185,205 (barely)

11

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 205 lbs

11

Dennis
Shelton

Drive Thru

1 x 5 @ 205 lbs

12

Robert
Meredith Jr

10:00 AM CrossFit

1 x 5 @ 185 lbs

13

Keith
Jones

7:30 PM CrossFit

1 x 5 @ 170 lbs

14

Kris
Keropian

10:00 AM CrossFit

1 x 5 @ 165 lbs

14

Marcus
Garrett

5:00 AM CrossFit

1 x 5 @ 165 lbs

15

Johny
Mathur

5:30 PM CrossFit

1 x 5 @ 115 lbs

16

Jason
Jones

5:30 PM CrossFit

1 x 4 @ 215 lbs

16

Ken
Walma

5:00 AM CrossFit

1 x 4 @ 295 lbs

16

Patrick
Dedoyard

5:30 PM CrossFit

1 x 4 @ 200 lbs

Missed the 5th rep; 5x 190 lbs last week

Female Clients

1

Brianna
Doty

4:30 PM CrossFit

1 x 5 @ 160 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 5 @ 155 lbs

2

Michelle
Vaughn

8:00 AM CrossFit

1 x 5 @ 155 lbs

3

Allison
Elliott

5:00 AM CrossFit

1 x 5 @ 137 lbs

4

Monica
Dingler

8:00 AM CrossFit

1 x 5 @ 135 lbs

4

Tracy
Jennings

10:00 AM CrossFit

1 x 5 @ 135 lbs

5

Lissy
Cowdery

5:30 PM CrossFit

1 x 5 @ 130 lbs

6

Brenda
Miller

8:00 AM CrossFit

1 x 5 @ 125 lbs

2 X 135#

7

Estela
Falla-Ross

6:00 AM CrossFit

1 x 5 @ 120 lbs

7

Kelsey
Questel

6:00 AM CrossFit

1 x 5 @ 120 lbs

8

Jessyca
Doty

4:30 PM CrossFit

1 x 5 @ 115 lbs

8

Lori
Adkins

5:00 AM CrossFit

1 x 5 @ 115 lbs

8

Monica
Lee

4:30 PM CrossFit

1 x 5 @ 115 lbs

8

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 115 lbs

9

Hannah
Padovano

8:00 AM CrossFit

1 x 5 @ 110 lbs

10

Lisa
Rodriguez ...

Drive Thru

1 x 5 @ 105 lbs

10

Marcy
Butler

8:00 AM CrossFit

1 x 5 @ 105 lbs

10

Staci
Hamilton

8:00 AM CrossFit

1 x 5 @ 105 lbs

10

Tian
Beale

Drive Thru

1 x 5 @ 105 lbs

11

Jessica
Cowell

7:30 PM CrossFit

1 x 5 @ 100 lbs

12

Amy
Linton

10:00 AM CrossFit

1 x 5 @ 95 lbs

13

Jennifer
Yerges

4:30 PM CrossFit

1 x 5 @ 90 lbs

13

Rachel
Bard

4:30 PM CrossFit

1 x 5 @ 90 lbs

14

Liz
Bunker

4:30 PM CrossFit

1 x 5 @ 75 lbs

15

Paulina
Dudkiewicz

7:30 PM CrossFit

3 x 5 @ 70 lbs

16

LeAnn
Austin

8:00 AM CrossFit

1 x 5 @ 65 lbs

tail hiney back - use glutes and hammies

17

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 35 lbs

Babying the hip