Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Thursday Bro camp WOD

4x 1:00 max effort ARMS ONLY assault bike. Rest as needed and rotate through if big class

Metcon (No Measure)

5 sets of:

- Dumbell z-press x 10 reps

- Strict pull ups/ring rows x 5 rep (add weight if able)

- 15-20 v ups/ sit ups/ ghd sit ups

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP of:

200m Run
10 dumbbell thrusters 35/20#

Rx+ 50/35#

**Run counts as 20 reps

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

Whiteboard:

Thursday, September 05, 2019

Male Clients

1

Donnie
Barbour

Drive Thru

6 + 0

2

Private

4:30 PM CrossFit

5 + 28

3

Paul
Miller

8:00 AM CrossFit

7 + 20

4

James
Gillespie

6:30 PM CrossFit

7 + 10

So close but not

5

Dave
Lombardo

5:00 AM CrossFit

6 + 22

6

Robin
Gautham Mu ...

6:30 PM CrossFit

6 + 20

7

Tim
Gaddis

8:00 AM CrossFit

6 + 18

8

Tom
Boyle

5:00 AM CrossFit

6 + 0

9

Mike
Brown

5:00 AM CrossFit

5 + 26

10

Rich
Marino

4:30 PM CrossFit

5 + 10

100M Run at end

11

Chris
Davis

10:00 AM CrossFit

5 + 0

75% walking

11

Dennis
Shelton

4:30 PM CrossFit

5 + 0

2 much back shit

12

Jim
Bolen

5:30 PM CrossFit

4 + 25

13

Mike
Witt

10:00 AM CrossFit

8 + 15

25# DBs

14

Eric
Kjode

6:00 AM CrossFit

7 + 21

25#

15

Keith
Jones

6:30 PM CrossFit

7 + 20

Bike, kb squats

16

Patrick
Dedoyard

5:30 PM CrossFit

6 + 20

25lbs

17

Marcus
Garrett

5:00 AM CrossFit

6 + 0

20#

17

Robert
Meredith Jr

10:00 AM CrossFit

6 + 0

12 lb dumbells for thrusters

18

Jeff
Davis

5:30 PM CrossFit

5 + 20

25lb db thrusters

19

Bishop
Watts

8:00 AM CrossFit

5 + 15

Female Clients

1

Kristen
Bell

Drive Thru

6 + 22

That was soul crushing.

2

Hannah
Teece

Drive Thru

6 + 20

3

Lori
Adkins

5:00 AM CrossFit

6 + 0

3

Monica
Dingler

10:00 AM CrossFit

6 + 0

3

Victoria
Duncan

5:30 PM CrossFit

6 + 0

4

Marie
Holbrook

Drive Thru

5 + 20

5

Staci
Hamilton

4:30 PM CrossFit

5 + 15

6

Jen
Thompson

4:30 PM CrossFit

7 + 20

15#

7

Paulina
Dudkiewicz

6:00 AM CrossFit

7 + 15

8#

8

Angela
Ing

8:00 AM CrossFit

7 + 0

#10 (back issues)

8

Brenda
Miller

8:00 AM CrossFit

7 + 0

12# Sore Back!

8

Private

5:30 PM CrossFit

7 + 0

9

Marcy
Butler

8:00 AM CrossFit

6 + 27

10 db

10

Emily
Thaxton

8:00 AM CrossFit

6 + 20

600 m AB, 13# Goblet squat

10

LeAnn
Austin

8:00 AM CrossFit

6 + 20

10#

10

Liz
Bunker

4:30 PM CrossFit

6 + 20

11

Selena
Richter

Drive Thru

6 + 15

12

Kim
Bolen

8:00 AM CrossFit

6 + 0

12

Michelle
Gillespie

8:00 AM CrossFit

6 + 0

12 lbs

12

Michelle
Vaughn

8:00 AM CrossFit

6 + 0

Walk and run, 15# thrusters

12

Monica
Lee

4:30 PM CrossFit

6 + 0

15 lb

12

Tracy
Jennings

10:00 AM CrossFit

6 + 0

15lbs

13

Kim
Hullett

4:30 PM CrossFit

5 + 20

15#

14

Julie
Fowler

Drive Thru

5 + 0

bike 600meters, 10# db thrusters

14

Silvana
Scherer

5:30 PM CrossFit

5 + 0

10db

15

Rachel
Bard

4:30 PM CrossFit

4 + 15

10 lb