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Components

Wall Facing HS Hold

Plate Up/Downs

"Tornado"

Settings

Workout

Tuesday

2:00 min ski or bike
PVC pass throughs & shoulder stretches
:30 sec pigeon stretch on box
*2 ROUNDS OF*
50 DU’s
5 jump squats
5 (each side) DB hang C&J Light weight
1:00 min ski or bike (fast pace)

Handstand Skill Work

3 Sets:

Wall Facing HS Hold

Focus on a stacked position. Nose and toes on the wall.

Hold for :30 and then go directly into next movement.
Score 30 seconds for the max reps.

Plate Up/Downs

Focus on shifting weight and lifting hand on and off of the plate.

Up and down off plate is one rep. Perform a total of 10 up/downs.
Use knees or toes on a box to scale the movement.
-Rest 2 minutes

"Tornado" (Time)

5 Rounds For Time:
10 Burpee Box Jumps 24/20"
20 DB Hang Clean and Jerks 50/35
*Alternate every 5 reps on the DB Hang Clean and Jerks

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

Whiteboard:

Tuesday, August 23, 2022

Male Clients

1

Brandon
Staggs

3:00 PM CrossFit

3 x 30

2

Austin
Alexander

3:00 PM CrossFit

3 x 30

2

Brandon
Ryan

4:15 PM CrossFit

3 x 30

2

Chris “Fly
Eagles Fly ...

5:30 PM CrossFit

3 x 30

2

Coach
AJ

5:30 PM CrossFit

3 x 30

2

Diego
Murillo

4:15 PM CrossFit

3 x 30

30 sec

2

Jonah
Cashion

3:00 PM CrossFit

3 x 30

2

Patrick
Elsasser

12:00 PM CrossFit

3 x 30

2

Tim
Petrovich

12:00 PM CrossFit

3 x 30

2

Zach
Bethel

12:00 PM CrossFit

3 x 30

3

Steve
Ryan

4:15 PM CrossFit

3 x 20

4

Coach
Crafty

3:00 PM CrossFit

3 x 3

4

Lynn
Cashion

6:00 AM CrossFit

3 x 3

4

Mike
Coluci

5:00 AM CrossFit

3 x 3

4

Rob
McDaniel

3:00 PM CrossFit

3 x 3

4

Tod
W Boorkman

8:30 AM CrossFit

3 x 3

5

Zachary
Grierson

Open Sign in Class (This ...

3 x 0

Full 30 seconds

Female Clients

1

Coach
Camille

Open Sign in Class (This ...

3 x 30

1

Coach
Genna

10:00 AM CrossFit

3 x 30

1

Kelly
Hungerford

5:30 PM CrossFit

3 x 30

still not allthe way to the wall

1

Kerri
Evans

5:30 PM CrossFit

3 x 30

1

Private

6:30 PM CrossFit

3 x 30

1

Lexi
York

5:30 PM CrossFit

3 x 30

1

Marysa
Clift

10:00 AM CrossFit

3 x 30

1

Noelle
Jennings

6:00 AM CrossFit

3 x 30

1

Skylar
Cashion

3:00 PM CrossFit

3 x 30

Full 30 seconds

1

Whitney
Seeforth

10:00 AM CrossFit

3 x 30

2

Irem
Oz

5:30 PM CrossFit

3 x 20

20-20-10 seconds

3

Chloe
Evans

5:30 PM CrossFit

3 x 15

4

Yianoula
“Nola” Warne

10:00 AM CrossFit

3 x 10

5

Coach
K

5:00 AM CrossFit

3 x 3

5

Coach
Vangie

10:00 AM CrossFit

3 x 3

5

Gloria
Marrufo

5:30 PM CrossFit

3 x 3

5

Heather
Heitz

4:15 PM CrossFit

3 x 3

5

Private

6:00 AM CrossFit

3 x 3

5

Sue “ Q”
Cashion

6:00 AM CrossFit

3 x 3

That was hard. 😩

5

Vanessa
Turner

8:30 AM CrossFit

3 x 3

Not really against the wall but something 😅

6

Coach
Annie

8:30 AM CrossFit

3 x 2

6

Lori
Sloan

3:00 PM CrossFit

3 x 2

Box

7

Emily
Ward

8:30 AM CrossFit

3 x 1

7

Jaclyn
Murray

5:30 PM CrossFit

3 x 1

On wall

8

Ashley
Courts

5:00 AM CrossFit

3 x 0

45,15 plates