Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Metcon

Metcon

Settings

Workout

Wed

Main WOD

Metcon (Time)

30 Ring dips
15 power snatch 115/75
20 Ring dips
10 power snatch 135/95
10 Ring dips
5 power snatch 155/105
Sub ring dips with bar dips or CGPU

Metcon (Calories)

10 sets of
30s row for cals
Rest 90s
Score is total cals

Team training

Metcon (Time)

12-9-6 of
Squat snatches 165/115
Bench press 225/155

Metcon (Time)

Using the same weight as bench press, complete....
30 C/J (power or full)
For time

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

Whiteboard:

Wednesday, September 07, 2016

Male Clients

1

Zachary
Grosshandler

5: 30 AM CrossFit

8:17

2

Andy
Mount

5: 30 AM CrossFit

10:10

3

John
Rogacki

11:30 AM CrossFit

11:21

3.5 min for last 5 reps!

4

Bill
Hoppe

8:45 AM CrossFit

9:23

55, 75, 85#

5

Jens
Deppe

5:30 PM CrossFit

9:35

#75, #95, #115 CGPUs

6

Private

5: 30 AM CrossFit

9:56

7

Dave
Mosher

8:45 AM CrossFit

10:45

65#, 75#, 85#

8

Alex
Matsuda

5: 30 AM CrossFit

11:11

65# 75# 85#

9

Private

4:30 PM CrossFit

11:25

10

Brian
Niepoky

5: 30 AM CrossFit

11:30

65# - 75# - 95#

11

Jonathan
Bermudez

8:45 AM CrossFit

11:40

RX womens rings, 75,95,105

12

Scott
Boss

5: 30 AM CrossFit

11:46

Ring 95,105,125

13

Chris
Pearcey

6:30 AM CrossFit

11:57

Ring and Bar Dips mixed, 75,95,115 PS

13

Jeremy
Rigdon

4:30 PM CrossFit

11:57

95, 105, 115, bar dips

14

Adam
Michaud

6:30 AM CrossFit

12:00

Had 2 reps of 5 snatch to go. 95#, 125#, 145#

14

Jason
Roraback

5: 30 AM CrossFit

12:00

75,95

14

Josh
Hackett

11:30 AM CrossFit

12:00

135 last 2 sets, only got 3 reps on last set of snatches. Rings f...

14

Sean
Weeks

11:30 AM CrossFit

12:00

75,95,105...didn't get last five

14

Skip
Henkel

5:30 PM CrossFit

12:00

DNF

15

Ken
Borst

11:30 AM CrossFit

12:13

95, 105, 115 ; rings & bar

16

Private

8:45 AM CrossFit

12:35

17

Dean
Durfee

4:30 PM CrossFit

0:00

DNF but hit pr for power snatch

Female Clients

1

Anu
Balu

6:30 AM CrossFit

7:27

45# snatch -15,10, 55# -5, 24# bxpu

2

Private

6:45 PM CrossFit

7:53

3

Su
Sparhawk

6:30 AM CrossFit

8:05

45#, box cgpu

4

Teresa
Morescalchi

5: 30 AM CrossFit

8:42

CGPU-2 off box 35-45-50

5

Ali
Levy

6:45 PM CrossFit

10:24

Bar dips with band, 55 - 65 - 75 snatches

5

Rebekah
Brown

11:30 AM CrossFit

10:24

CGPU 65/76/80

6

Shannon
Wiltz

8:45 AM CrossFit

10:35

5x63lbs snatch

7

Haley
Bury

5: 30 AM CrossFit

10:45

Rx weight. 1/2 bar dips. 1/2 CGPUs

8

Julie
Peterson

11:30 AM CrossFit

10:53

55,60,65. Dip/PU combo.

9

Colette
Matsuda

5: 30 AM CrossFit

10:54

65#, 85#, 95#

10

Lindsay
Durfee

4:30 PM CrossFit

11:18

11

Tracie
Miller

6:30 AM CrossFit

11:40

75#

12

Rana
Schnaubelt

4:30 PM CrossFit

11:53

Rx strict dips. #65,75,85

13

Christine
Ford

11:30 AM CrossFit

11:57

static bar dips rx weights for snatch

14

Kelsae
Stentzel

11:30 AM CrossFit

11:58

55/65/70 Push-ups from knees

15

Chelsea
Kilway

5:30 PM CrossFit

12:00

DNF- was on #3 of PS when time hit 45#> 55#

15

Katelin
Turner

6:45 PM CrossFit

12:00

75-95-105...got through 2 reps on last set. 20" box push ups

15

Sarah
Allgood

4:30 PM CrossFit

12:00

DNF, 1 @ 105 and CGPU

16

Maggie
Beltran

5:30 PM CrossFit

0:00