Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Settings

Workout

Fabulous Friday WOD

Deadlift (4 x :40 max effort at 50%)

Deadlift

Complete 4 rounds of 40 seconds of deadlifts at 50% followed by 1:20 rest.

Warm up a bit heavier than your 50% with some sets of 5. Then go back down to your 50% for the 4 sets. We will all complete the 4 sets together.

Score your biggest set.

Metcon (No Measure)

4 rounds for quality of:

1:00 plank hold
:20 rest
1:00 Dead bug/hollow hold
:20 rest
1:00 superman pulses
:20 rest

Metcon (Calories)

4 x :20 Max effort Assault bike calories

Rest 1:30 between each

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

Whiteboard:

Friday, September 06, 2019

Male Clients

1

Rich
Marino

4:30 PM CrossFit

1 x 25 @ 225 lbs

25 unbroken rd 1

2

Private

4:30 PM CrossFit

1 x 24 @ 225 lbs

3

Dennis
Shelton

4:30 PM CrossFit

1 x 23 @ 225 lbs

3

Donnie
Barbour

Drive Thru

1 x 23 @ 225 lbs

22, 23, 19, 17

4

James
Gillespie

4:30 PM CrossFit

1 x 23 @ 185 lbs

need to work on grip

4

Ric
Thompson

8:00 AM CrossFit

1 x 23 @ 185 lbs

4

Tim
McCormick

5:00 AM CrossFit

1 x 23 @ 185 lbs

5

Tom
Boyle

5:00 AM CrossFit

1 x 20 @ 205 lbs

6

Clint
VanHoy

6:00 AM CrossFit

1 x 24 @ 165 lbs

19/19/20/24

7

Paul
Miller

8:00 AM CrossFit

1 x 20 @ 185 lbs

15, 18, 16, 20

8

Harris
Frank

5:00 AM CrossFit

1 x 22 @ 165 lbs

9

Ben
Reid

5:30 PM CrossFit

1 x 20 @ 175 lbs

9

Tim
Gaddis

8:00 AM CrossFit

1 x 20 @ 175 lbs

17 19 20 15

10

Mike
Brown

5:00 AM CrossFit

1 x 15 @ 225 lbs

11

Chris
Bryant

Drive Thru

1 x 17 @ 170 lbs

17-17-16-15

12

Aiden
Bryant

4:30 PM CrossFit

4 x 19 @ 145 lbs

13

Dave
Lombardo

5:00 AM CrossFit

1 x 14 @ 195 lbs

14

Chris
Davis

10:00 AM CrossFit

1 x 19 @ 135 lbs

40%

15

Ryan
Reyes

5:00 AM CrossFit

1 x 16 @ 155 lbs

16

Kris
Keropian

10:00 AM CrossFit

1 x 20 @ 115 lbs

16

Robert
Meredith Jr

10:00 AM CrossFit

1 x 20 @ 115 lbs

17

Mitch
Asher

6:00 AM CrossFit

4 x 13 @ 135 lbs

18

Adam
Doty

4:30 PM CrossFit

1 x 18 @ 0 lbs

1st rnd rest was 14

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

1 x 21 @ 135 lbs

2

Victoria
Duncan

5:30 PM CrossFit

1 x 20 @ 140 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 22 @ 125 lbs

4

Kristen
Bell

8:00 AM CrossFit

1 x 20 @ 135 lbs

5

Rachel
Blackwell

10:00 AM CrossFit

1 x 21 @ 115 lbs

6

Marie
Holbrook

Drive Thru

1 x 22 @ 105 lbs

7

Hannah
Teece

Drive Thru

1 x 20 @ 115 lbs

8

Brianna
Doty

4:30 PM CrossFit

1 x 17 @ 125 lbs

9

Jessyca
Doty

4:30 PM CrossFit

1 x 22 @ 95 lbs

20/22/20/21

10

Lissy
Cowdery

5:30 PM CrossFit

1 x 19 @ 105 lbs

11

Marcy
Butler

8:00 AM CrossFit

1 x 26 @ 75 lbs

12

Emily
Thaxton

8:00 AM CrossFit

1 x 20 @ 95 lbs

12

Selena
Richter

Drive Thru

1 x 20 @ 95 lbs

13

Jami
Latham

10:00 AM CrossFit

1 x 22 @ 85 lbs

21, 22 , 21, 22

14

Lori
Adkins

5:00 AM CrossFit

1 x 16 @ 115 lbs

15

Kelsey
Questel

6:00 AM CrossFit

1 x 20 @ 90 lbs

16

Tammy
Lewis

5:00 AM CrossFit

1 x 21 @ 85 lbs

85

17

Estela
Falla-Ross

6:00 AM CrossFit

1 x 17 @ 100 lbs

17

Monica
Lee

4:30 PM CrossFit

1 x 20 @ 85 lbs

17

Staci
Hamilton

8:00 AM CrossFit

1 x 20 @ 85 lbs

18

Vanessa
Cordova

5:30 PM CrossFit

1 x 26 @ 65 lbs

19

Karlye
Ramer

5:30 PM CrossFit

1 x 15 @ 95 lbs

20

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 18 @ 75 lbs

21

Jacquelin
Kirk Jackson

4:30 PM CrossFit

1 x 30 @ 40 lbs

22

Rachel
Bard

4:30 PM CrossFit

1 x 21 @ 52 lbs

23

Natalie
Cosson

6:00 AM CrossFit

1 x 21 @ 50 lbs

24

LeAnn
Austin

8:00 AM CrossFit

4 x 14 @ 65 lbs

10, 11, 12, 14 - keep knees out

25

Jennifer
Yerges

4:30 PM CrossFit

1 x 19 @ 0 lbs