Public Whiteboard

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Components

Max Double-Unders

Metcon

Settings

Workout

Swole Cycle

Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

Max Double-Unders

10 mins of double under practice followed by a max unbroken attempt
https://www.youtube.com/watch?v=82jNjDS19lg <<<Double Unders

Metcon (4 Rounds for reps)

Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Score each movement as a round. Ex: If I complete 30 strict pull-ups in the first tabata, my round 1 score is 30.

Accessory

3 rounds:
Barbell floor bench x 5 (increasing weight)
KB lateral step ups x 8 ech
Banded cowboy walks x 25ft

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

Whiteboard:

Tuesday, August 20, 2019

Male Clients

1

Marc
Williams

8:00am CrossFit

303 Reps

2

Stephen
Sutherland

3:30pm CrossFit

201 Reps

3

davidj
myers

5:30pm CrossFit

160 Reps

Boring

4

Jeff
Martucci

6:00am CrossFit

142 Reps

5

Justin
Arndt

5:30pm CrossFit

141 Reps

6

adam
charlton

3:30pm CrossFit

126 Reps

7

Charlie
Labritz

12:00pm CrossFit

96 Reps

8

Andrew
Starsick

6:30pm CrossFit

90 Reps

9

Private

5:30pm CrossFit

86 Reps

10

Aaron
Frymier

5:30pm CrossFit

80 Reps

11

Will
Furlow

6:00am CrossFit

78 Reps

12

Chris
Warren

12:00pm CrossFit

65 Reps

13

Eric
Kinsley

7:30pm CrossFit

58 Reps

14

Cam
Blaquiere

3:30pm CrossFit

55 Reps

15

Ray
Betler

3:30pm CrossFit

42 Reps

16

Jackson
Cramer

3:30pm CrossFit

30 Reps

17

Rick
Kyle

6:30pm CrossFit

24 Reps

18

Jeremy
Allio

6:00am CrossFit

13 Reps

19

Andrew
Dacks

6:30pm CrossFit

3 Reps

19

Rob
Stansbury

5:30pm CrossFit

3 Reps

Do EMOM 3

Female Clients

1

Meghan
Phillips

8:00am CrossFit

150 Reps

2

Phylicia
Hixson

6:30pm CrossFit

124 Reps

3

Rachel
Allio

4:30pm CrossFit

114 Reps

4

Jaclyn
Blaquiere

3:30pm CrossFit

105 Reps

5

Kalyn
Noechel

5:30pm CrossFit

100 Reps

One and done. (PR)

6

Amelia
Parsons

6:30pm CrossFit

64 Reps

63,59,64 Ugh not a good dubs day

7

Briana
Kocher

5:30pm CrossFit

63 Reps

8

Hana
Thixton-Nolan

3:30pm CrossFit

38 Reps

9

Cecil
Burner

3:30pm CrossFit

18 Reps

10

Seretha
hall

8:00am CrossFit

15 Reps

11

Gabby
Riggleman

8:00am CrossFit

4 Reps

11

Teresa
Stire

8:00am CrossFit

4 Reps

12

Kaitlyn
Johnson

8:00am CrossFit

0 Reps

5x40 most since my ankle

13

Caitlin
Ray

3:30pm CrossFit

8 Reps

🤣

14

Amy
Governor

7:30pm CrossFit

0 Reps

Singles x24

14

April
Marshalek

4:30pm CrossFit

0 Reps

14

Rebecca
Stansbury

6:00am CrossFit

0 Reps