Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

1 Snatch Pull + 1 Low ...

Metcon

Settings

Workout

Crazy Stairs

Warm-up

2 Rds
10 PVC Pass Throughs
5 Around The Worlds
7 Jumping Air Squats
R1) 7 Scap engagement hangs
R2) 7 Kipping Swings
: 30 Thoracic Stretch

Then Barebll warm-up

Strength

1 Snatch Pull + 1 Low Hang Power Snatch (On the 1:30 x 7 Sets)

Use the same weight for all sets

Metcon

Metcon (Time)

For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

Core

3 rounds :
Slow bicycle crunches x 20 total
Side plank rotations x 8 each
Ring rollouts x 10

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

Whiteboard:

Friday, August 30, 2019

Male Clients

1

davidj
myers

12:00pm CrossFit

7 x 2 @ 210 lbs

10 a m

2

Justin
Arndt

3:30pm CrossFit

7 x 2 @ 185 lbs

3

Private

6:30pm CrossFit

7 x 2 @ 155 lbs

4

Kyle
Ritchie

3:30pm CrossFit

7 x 2 @ 145 lbs

5

Private

4:30pm CrossFit

7 x 2 @ 135 lbs

5

Nate
Smith

12:00pm CrossFit

7 x 2 @ 135 lbs

5

Stephen
Sutherland

4:30pm CrossFit

7 x 2 @ 135 lbs

6

Cam
Blaquiere

3:30pm CrossFit

7 x 2 @ 125 lbs

6

Jackson
Cramer

3:30pm CrossFit

7 x 2 @ 125 lbs

7

Bobby
Stanley

4:30pm CrossFit

7 x 2 @ 115 lbs

7

Kevin
Hall

12:00pm CrossFit

7 x 2 @ 115 lbs

7

Thamer
Alshammari

12:00pm CrossFit

7 x 2 @ 115 lbs

7

Tyler
Messenger

6:00am CrossFit

7 x 2 @ 115 lbs

8

Eric
Pethtel

4:30pm CrossFit

7 x 2 @ 105 lbs

9

Guadalupe
Leon

6:30pm CrossFit

7 x 2 @ 85 lbs

10

Dan
Liss

6:00am CrossFit

7 x 2 @ 75 lbs

10

Ryan
Cain

6:00am CrossFit

7 x 2 @ 75 lbs

Working on form

10

Will
Furlow

6:00am CrossFit

7 x 2 @ 75 lbs

11

Rob
Stansbury

5:30pm CrossFit

7 x 2 @ 55 lbs

Female Clients

1

Seneca
Williams

12:00pm CrossFit

7 x 2 @ 115 lbs

2

Amy
Brock

5:30pm CrossFit

7 x 2 @ 105 lbs

2

Sarah
Miller

12:00pm CrossFit

7 x 2 @ 105 lbs

3

Teresa
Stire

12:00pm CrossFit

7 x 2 @ 100 lbs

4

Amber
Smith

6:00am CrossFit

7 x 2 @ 95 lbs

5

Briana
Kocher

6:00am CrossFit

7 x 2 @ 85 lbs

5

Brittany
Sloneker

5:30pm CrossFit

7 x 2 @ 85 lbs

5

Jenna
Bailey

6:00am CrossFit

7 x 2 @ 85 lbs

5

Seretha
hall

8:00am CrossFit

7 x 2 @ 85 lbs

6

Kalyn
Noechel

5:30pm CrossFit

7 x 2 @ 75 lbs

7

Erin
McCarthy

8:00am CrossFit

7 x 2 @ 70 lbs

7

Gabby
Riggleman

3:30pm CrossFit

7 x 2 @ 70 lbs

8

Ellen
Linscheid

12:00pm CrossFit

7 x 2 @ 65 lbs

9

Kelsey
Murray

12:00pm CrossFit

7 x 2 @ 55 lbs

9

Nicoletta
Ciampa

6:00am CrossFit

7 x 2 @ 55 lbs

10

Lexi
Douglas

3:30pm CrossFit

7 x 2 @ 35 lbs

Mobility