Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Metcon

Settings

Workout

Sat

Main WOD

Enjoy today's Mash up....

A: Metcon (Time)

400m run
45 Back Squats 115/75
400m run
30 Front Squats
400m run
15 Overhead Squats

Rest 5 min b/t A-B-C

B: Metcon (Time)

30 cal row
10 squat snatch 115/75
20 cal row
8 snatch
10 cal row
6 snatch

C: Metcon (Time)

"Grace"
For time:
30 Clean & Jerks 135/95

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

Whiteboard:

Saturday, August 22, 2015

Male Clients

1

Mike
Ford

7:00 AM CrossFit

12:12

2

Daniel
Adams

10 AM CrossFit

12:16

3

Private

10 AM CrossFit

12:55

4

Robert
Ball

10 AM CrossFit

14:30

5

Rob
Boek

10 AM CrossFit

14:31

6

Todd
Hinsch

10 AM CrossFit

15:04

7

John
Rogacki

8:15 AM CrossFit

16:54

1st

8

Danny
Carson

8:15 AM CrossFit

9:13

115# cleans

9

Jason
Roraback

7:00 AM CrossFit

11:00

SCALED 95LBS BSQUAT 45,30 THEN POWER SNATCH 15 UNBROKEN

10

Jonathan
Bermudez

7:00 AM CrossFit

13:30

75#E squats 35 bar OH

11

Fahad
Al-Wetaid

8:15 AM CrossFit

14:26

115# BS/FS, 95# OHS

12

Shelley
Duncan

10 AM CrossFit

15:08

dropped weight to 95 for overhead sqts and couldnt too low on tho...

Female Clients

1

Rana
Schnaubelt

7:00 AM CrossFit

12:28

2

Kindra
Veith

10 AM CrossFit

12:57

3

Christine
Ford

7:00 AM CrossFit

13:04

4

Colette
Matsuda

7:00 AM CrossFit

13:54

5

Lissa
Wickstrom

8:15 AM CrossFit

16:11

6

Sarah
Holman

8:15 AM CrossFit

17:38

part A 2nd

7

Nathalie
Mateer

7:00 AM CrossFit

12:56

55#

8

Teresa
Morescalchi

8:15 AM CrossFit

15:35

65# BS FS 35# OHS

9

Haley
Bury

8:15 AM CrossFit

19:01

65 lbs

10

Kari
Roraback

7:00 AM CrossFit

59:59

55# 17BS 10FS no OH

11

Katelyn
Eisenhooth

8:15 AM CrossFit

0:00

just used bar - 30, 20, 10