Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean Grip Deadlift

Metcon

Settings

Workout

CF 08/12/20

A:

alt emom x 15
1- 12/9 cal c2 bike
2- 20 alt step back lunge
3- 150m jog
4- 15 push up
5- 20 lateral line hop

B: Metcon (No Measure)

conga line depth drop practice (10-20" drop max, focus on landing mechanics), 5-10 reps per athlete

C: Clean Grip Deadlift (5x1 CG @ 90%+; rest as needed)

D: Metcon (2 Rounds for reps)

5 min amrap:
10/7 cal c2 bike
8 c2b
4 ohs 115/85
Rest 4 min
5 min amrap:
30/21 cal c2 bike
24 c2b
12 ohs 115/85

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

Whiteboard:

Wednesday, August 12, 2020

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

5 x 1 @ 405 lbs

5 @ 405

1

Brandon
Zajac

4:00 PM CrossFit

5 x 1 @ 405 lbs

1

JD
Mason

5:00 PM CrossFit

5 x 1 @ 405 lbs

1

Jeremy
Hutzel

12:30 PM CrossFit

5 x 1 @ 405 lbs

2

Flynt
Foster

11:30 AM CrossFit

5 x 1 @ 385 lbs

365 365 375 375 385

2

Tyler
Parker

6:00 AM CrossFit

5 x 1 @ 385 lbs

3

Henry (Nick)
Nickells

7:00am CrossFit

5 x 1 @ 375 lbs

4

David
Kan

6:00 PM CrossFit

5 x 1 @ 335 lbs

315 x 2; 335 x 3

4

Dustin
Dowell

12:30 PM CrossFit

5 x 1 @ 335 lbs

1 x 255 (too light) 1 x 275 1 x 295 1 x 315 1 x 335

4

Luke
Wylie

5:00 PM CrossFit

5 x 1 @ 335 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

5 x 1 @ 315 lbs

6

Andrew
Howard

7:00am CrossFit

5 x 1 @ 305 lbs

6

Matt
Blackburn

5:00 AM CrossFit

5 x 1 @ 305 lbs

275/275/305/305/305

6

Wade
Kilgore

6:00 AM CrossFit

5 x 1 @ 305 lbs

7

Kevin
Kraft

11:30 AM CrossFit

5 x 1 @ 275 lbs

7

Mitchell
Bilbro

11:30 AM CrossFit

5 x 1 @ 275 lbs

8

Chad
Scruggs

4:00 PM CrossFit

5 x 1 @ 265 lbs

9

Ben
Hanback

11:30 AM CrossFit

5 x 1 @ 260 lbs

10

Dwayne
Vick

5:00 PM CrossFit

5 x 1 @ 205 lbs

Female Clients

1

Marlowe
Hillyer

6:00 PM CrossFit

5 x 1 @ 315 lbs

305, 305, 310, 315, 315

2

Christina
Chandler

6:00 AM CrossFit

5 x 1 @ 225 lbs

2

Flor
Jalikis

5:00 AM CrossFit

5 x 1 @ 225 lbs

3

Debra
Stabler

5:00 PM CrossFit

5 x 1 @ 210 lbs

4

Amy
Rahn

5:00 PM CrossFit

5 x 1 @ 205 lbs

4

Hadley
Davenport

11:30 AM CrossFit

5 x 1 @ 205 lbs

4

Laura
Kim

6:00 PM CrossFit

5 x 1 @ 205 lbs

5

Jessica
Dodd

6:00 PM CrossFit

5 x 1 @ 195 lbs

6

Laura Lynn
Williams

11:30 AM CrossFit

5 x 1 @ 190 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 1 @ 165 lbs

7

Morgan
Webb

6:00 PM CrossFit

5 x 1 @ 165 lbs

8

Sage
West

4:00 PM CrossFit

5 x 1 @ 160 lbs

9

Tayler
Saunders

4:00 PM CrossFit

5 x 1 @ 155 lbs

Also did an extra at 160!

10

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 1 @ 145 lbs

11

Suzette
Panton

6:00 AM CrossFit

5 x 1 @ 135 lbs

12

Catherine
Yancy

5:00 PM CrossFit

5 x 1 @ 125 lbs

Failed at #145