Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Wednesday

Warm-up

EMOM x 10 MINUTES
MIN 1 - :45 Single Unders
MIN 2 - :45 Max Lunge + Lunge + Air Squat
MIN 3 - :45 Hollow Rocks
MIN 4 - :45 Groiners
MIN 5 - :45 Bootstrapper Squats

Warm-Up

Metcon (AMRAP - Rounds and Reps)

2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Finisher

Metcon (No Measure)

"TABATA"
8 SETS (:20 on/:10 off)*
MOVT 1 - Weighted Deadbugs**
MOVT 2 - Superman Hold

*Alternating movements
**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)

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

Whiteboard:

Wednesday, August 25, 2021

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

10 + 0

Barely….

2

Eric
Wrona

5:00 pm CrossFit

8 + 62

3

Chase
Key

5:00 am CrossFit

8 + 60

4

Amir
Ehrmann

5:00 pm CrossFit

7 + 52

5

Mickey
$ Admony

5:00 am CrossFit

7 + 46

4+3.46 yesterday

6

Nir
Nehory

12:00 PM CrossFit

6 + 64

7

Kyle
Jones

5:00 am CrossFit

6 + 0

8

Private

12:00 PM CrossFit

5 + 60

9

Sudheer
Reddy

5:00 pm CrossFit

9 + 47

95# BB, singles

10

Vinod
Nutakki

6:00 pm CrossFit

9 + 25

75lbs for lunges :35 of double unders

11

Marco
domingo

6:00 pm CrossFit

8 + 70

-Insert excuse here.... #40singles #95 lunges

12

Tom
Machness

8:00 PM CrossFit

8 + 20

Double under practice, 85lbs

13

Alvaro
Mojica

8:00 PM CrossFit

8 + 0

13

Mark
Brooks

5:00 am CrossFit

8 + 0

+1 SU (SU; 95#). Tight left hamstring

14

Nick
Cortes

12:00 PM CrossFit

7 + 46

95#

15

Jose
Norat

12:00 PM CrossFit

7 + 40

95# Dubs 4+30 first rd

16

Noel
Janacek

12:00 PM CrossFit

7 + 17

SU, #95

17

Antonio
Perez

8:00 PM CrossFit

7 + 0

18

Angelo
Caridad

12:00 PM CrossFit

6 + 62

95 lbs lunges

19

Ram
Machness

8:00 PM CrossFit

6 + 60

75 lbs Jumping jacks

20

Anu
—

7:00 am CrossFit

6 + 0

No energy

21

Chris
Hahn

12:00 PM CrossFit

5 + 80

Singles - 115

22

Garred
Austin

6:00 am CrossFit

5 + 60

23

Joseph
Pina

8:00 PM CrossFit

5 + 30

Singles 115# Situps

24

Amos
Halfi

8:00 PM CrossFit

5 + 0

24

Benjamin
Brown

6:00 pm CrossFit

5 + 0

Lost count. Lol probably did more like 7

24

John
Curl

6:00 am CrossFit

5 + 0

A hot mess

Female Clients

1

Desiree
Powell

12:00 PM CrossFit

9 + 22

5 & 4+22

2

Sandra
Ortega

8:00 PM CrossFit

5 + 10

95# du

3

Jessica
McNeil

5:00 am CrossFit

4 + 85

Had to stop early due to foot cramp

4

titan
chijioke

12:00 PM CrossFit

4 + 1

LOL.. DEM DOUBLE UNDERS .. LOL..

5

Taylor
Hoch

5:00 pm CrossFit

10 + 65

20LBS Each side, single unders

6

Michelle
Purcell

6:00 am CrossFit

9 + 60

75#, 80 singles per rd (ended w/ 20 situps)

7

Carliz
Moore

6:00 am CrossFit

9 + 48

65 lb lunges singles / 60

8

Luz
Retana

8:00 PM CrossFit

8 + 60

65 # back lunge

9

Kris
Fanning

7:00 am CrossFit

8 + 30

80 singles ; 45# bar

10

Private

5:00 pm CrossFit

7 + 62

11

Angey
Williams

12:00 PM CrossFit

7 + 46

65# 80singles 4 + 3/46

12

Judy
Russell

5:00 pm CrossFit

7 + 23

15 du each rd, 75#

13

Stacey
Davis

5:00 am CrossFit

6 + 12

20DU, 35# front rack, 6+12DU

14

Neelima
Agrawal

5:00 am CrossFit

5 + 50

Single unders, 55lb