Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Overhead Press

Metcon

Metcon

Settings

Workout

Tues

Warm-up

A:

3 Rounds for completion:

1-Arm KB overhead press x 5ea
1-Arm KB bent over row x 5ea
10 Shoulder taps (from plank)

B: Overhead Press (4.4.4 x 3 @ 70-80%)

Overhead Press

(Add 5-10lbs from previous)
Rest :20 bt clusters
Rest 3 mins between sets

C: Metcon (Time)

4 Rounds for time:

Run 200m

8 Hang Power Clean #135/#95

12 HSPU

Team training

A: Metcon (Time)

2015 Games variation
30m tire flip - men
30 tire jump in/out
30m tire flip - ladies
30 tire jump in/out
9 legless rope 15' men
9 legless rope 12' ladies
100 hang to OH 95# men/ladies
then return going backwards

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

Whiteboard:

Tuesday, August 29, 2017

Male Clients

1

Adam
Michaud

6:30 AM CrossFit

3 x 12 @ 125 lbs

1

Andrew
Yancy

5:30 PM CrossFit

3 x 12 @ 125 lbs

105, 115, 125

1

Joe
Vithayathil

11:30 AM CrossFit

3 x 12 @ 125 lbs

1

Josh
Hackett

11:30 AM CrossFit

3 x 12 @ 125 lbs

2

Tom
Holt

4:30 PM CrossFit

3 x 12 @ 120 lbs

110/120/125 fail

3

Jeff
Hough

11:30 AM CrossFit

3 x 12 @ 115 lbs

4

Hugo
Cerda jr

4:30 PM CrossFit

3 x 12 @ 105 lbs

4

Jeremy
Rigdon

4:30 PM CrossFit

3 x 12 @ 105 lbs

Failed on last sets, last set of 4.

4

Paul
Schopp

5:30 PM CrossFit

3 x 12 @ 105 lbs

5

Jason
Martin

4:30 PM CrossFit

3 x 12 @ 100 lbs

6x12@95

6

Mikhail
Garibov

9:00 AM CrossFit

3 x 12 @ 97.5 lbs

tried 100lbs, could not finish last set of 4

7

Ken
Borst

6:30 AM CrossFit

3 x 12 @ 95 lbs

8

Chip
Ueltschey

6:45 PM CrossFit

3 x 12 @ 85 lbs

8

Fred
Peterson

5: 30 AM CrossFit

3 x 12 @ 85 lbs

8

Jens
Deppe

5: 30 AM CrossFit

3 x 12 @ 85 lbs

8

Jonathan
Cerda

9:00 AM CrossFit

3 x 12 @ 85 lbs

8

Private

5: 30 AM CrossFit

3 x 12 @ 85 lbs

8

Tim
Larkin

9:00 AM CrossFit

3 x 12 @ 85 lbs

9

Dave
Mosher

9:00 AM CrossFit

3 x 12 @ 75 lbs

10

Kush
Pathak

5:30 PM CrossFit

3 x 12 @ 65 lbs

11

Sean
Weeks

11:30 AM CrossFit

3 x 12 @ 45 lbs

Bar😜

12

TJ
O'Donnell

5: 30 AM CrossFit

3 x 12 @ 0 lbs

12

Aaron
Johnston

11:30 AM CrossFit

2 x 12 @ 135 lbs

last at 115

12

Chris
Pearcey

6:30 AM CrossFit

2 x 12 @ 100 lbs

Failed very last rep, so only two sets of 12, third at 11.

12

Private

9:00 AM CrossFit

2 x 12 @ 85 lbs

12

bill
hall

6:30 AM CrossFit

1 x 12 @ 85 lbs

2 x 12@80

12

John
Rogacki

11:30 AM CrossFit

1 x 12 @ 115 lbs

95/105/115

12

Josh
Larson

6:30 AM CrossFit

1 x 12 @ 95 lbs

75, 85, 95

12

Martin
stringer

11:30 AM CrossFit

1 x 12 @ 105 lbs

12

Rob
D'Angelo

4:30 PM CrossFit

1 x 12 @ 105 lbs

95,100,105

Female Clients

1

Anacaren
Gawlik

5: 30 AM CrossFit

3 x 12 @ 75 lbs

1

Haley
Bury

6:45 PM CrossFit

3 x 12 @ 75 lbs

1

Katelin
Turner

6:45 PM CrossFit

3 x 12 @ 75 lbs

2

Helen
Harder

5:30 PM CrossFit

3 x 12 @ 70 lbs

2

Rana
Schnaubelt

9:00 AM CrossFit

3 x 12 @ 70 lbs

3

Ali
Levy

6:45 PM CrossFit

3 x 12 @ 65 lbs

3

Beckie
Crocker

4:30 PM CrossFit

3 x 12 @ 65 lbs

4

Ava
Streater

6:45 PM CrossFit

3 x 12 @ 60 lbs

4

Lisa
Romary

9:00 AM CrossFit

3 x 12 @ 60 lbs

4

Piper
Huber

6:45 PM CrossFit

3 x 12 @ 60 lbs

65/60/60

5

Elheese
Taylor

5: 30 AM CrossFit

3 x 12 @ 55 lbs

5

Jennifer
Larson

11:30 AM CrossFit

3 x 12 @ 55 lbs

6

Anne
Shapira

9:00 AM CrossFit

3 x 12 @ 52.5 lbs

6

Shannon
Wiltz

9:00 AM CrossFit

3 x 12 @ 52.5 lbs

7

Katie
Wurzbach-L ...

5: 30 AM CrossFit

2 x 12 @ 80 lbs

Started with 85, made it but not sustainable for 3 rounds

7

Su
Sparhawk

6:30 AM CrossFit

1 x 12 @ 80 lbs

65, 75, 80

7

Tracie
Miller

6:30 AM CrossFit

1 x 12 @ 80 lbs

65, 75, 80