Public Whiteboard

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Components

Deadlift

Metcon

Settings

Workout

Deads

Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)
20 Banded Lateral Steps
10 Banded Squats
15 Banded Glute Bridges (pause @ Top)
:20 Side Planks
4 Cossack Squats

1 Round:
1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Deadlift (15 Minute to a Heavy Single)

Metcon

Metcon (Time)

For TIme:
140ft DB Walking Lunge (70ft-70ft)(2 DB's @ 50/25lbs)(RX+ 60/35lbs)
40 Push-ups
100ft DB Walking Lunge (50ft-50ft)
30 Push-ups
60ft DB Walking Lunge (30ft-30ft)
20 Push-ups

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

Whiteboard:

Wednesday, September 08, 2021

Male Clients

1

Dre
Flores

5pm CrossFit

1 x 1 @ 455 lbs

2

Aaron
Hart

6am CrossFit

1 x 1 @ 435 lbs

3

Adam
Gelfand

12pm CrossFit

1 x 1 @ 427 lbs

3

Daniel
Schaerer

12pm CrossFit

1 x 1 @ 427 lbs

4

Nate
Cobb

12pm CrossFit

1 x 1 @ 405 lbs

5

Eric
Otero

4pm CrossFit

1 x 1 @ 385 lbs

5

Jericho
Urmenita

5pm CrossFit

1 x 1 @ 385 lbs

5

Laith
Quntar

5pm CrossFit

1 x 1 @ 385 lbs

5

Spencer
Baker

4pm CrossFit

1 x 1 @ 385 lbs

6

Alexander
Pulido

6pm CrossFit

1 x 1 @ 375 lbs

6

Keithan
Perez

4pm CrossFit

1 x 1 @ 375 lbs

6

Ryan
Keith

7pm CrossFit

1 x 1 @ 375 lbs

🇨🇦

7

John
King

8am CrossFit

1 x 1 @ 365 lbs

185/225/275/305/315/335/365

8

Paul
Miller

4pm CrossFit

1 x 1 @ 355 lbs

9

Brian
Kalmenson

4pm CrossFit

1 x 1 @ 345 lbs

9

Fabricio
🦍

4pm CrossFit

1 x 1 @ 345 lbs

10

Pat
Paszt

7pm CrossFit

1 x 1 @ 335 lbs

11

Private

6am CrossFit

1 x 1 @ 325 lbs

11

John
Hibbard

5pm CrossFit

1 x 1 @ 325 lbs

11

John
Hibbard

5pm CrossFit

1 x 1 @ 325 lbs

12

AJ!
Isabelo

6am CrossFit

1 x 1 @ 319.72 lbs

Sumo

13

Jason
Jarrells

5pm CrossFit

1 x 1 @ 315 lbs

No belt

13

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 315 lbs

14

Pete
Mc Workman

6am CrossFit

1 x 1 @ 307 lbs

15

Andrés
Herrera

12pm CrossFit

1 x 1 @ 295 lbs

HG

16

Ryan
Gift

6am CrossFit

1 x 1 @ 286 lbs

17

Nathaniel
Jack Daniel

6pm CrossFit

1 x 1 @ 285 lbs

18

Michael
Gallagher

6pm CrossFit

1 x 1 @ 265 lbs

19

Christian
Lopez

12pm CrossFit

1 x 1 @ 235 lbs

20

Michael
Liu

7am CrossFit

1 x 1 @ 230 lbs

21

Miguel
Parra

12pm CrossFit

1 x 1 @ 195 lbs

22

David
Callahan

7pm CrossFit

1 x 1 @ 185 lbs

Could go heavier.

Female Clients

1

Lisa
Gift

5pm CrossFit

1 x 1 @ 275 lbs

Not feeling it today

2

Priscilla
Villarreal

5pm CrossFit

1 x 1 @ 265 lbs

3

Heather
Spears

5pm CrossFit

1 x 1 @ 253.58 lbs

4

Brianna
Perry

4pm CrossFit

1 x 1 @ 235 lbs

4

Kym
Janke

4pm CrossFit

1 x 1 @ 235 lbs

5

Emily
Small

7am CrossFit

1 x 1 @ 225 lbs

6

Cierra
🌌

7pm CrossFit

1 x 1 @ 215 lbs

6

Steph
Jarosz

8am CrossFit

1 x 1 @ 215 lbs

7

Private

5pm CrossFit

1 x 1 @ 210 lbs

8

Alissa
Cobb

8am CrossFit

1 x 1 @ 205 lbs

8

Betsy
Gelfand

4pm CrossFit

1 x 1 @ 205 lbs

8

Janis
Green

8am CrossFit

1 x 1 @ 205 lbs

8

Vienna
Kaiser

8am CrossFit

1 x 1 @ 205 lbs

Could have gone more

9

Gretchen
Otero

4pm CrossFit

1 x 1 @ 195 lbs

It would be cool if Wodify would ever work properly

9

Jenny
Hart

6am CrossFit

1 x 1 @ 195 lbs

Mismanaged time, not heavy

10

Brenna
Jarrells

6am CrossFit

1 x 1 @ 190 lbs

10

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 190 lbs

11

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 185 lbs

11

Fey
Cordova Quinto

7am CrossFit

1 x 1 @ 185 lbs

12

Laura
Vielmo

8am CrossFit

1 x 1 @ 180 lbs

13

Phoebe
Seaver

7am CrossFit

1 x 1 @ 170 lbs

14

Yaili
Dominguez ...

6pm CrossFit

1 x 1 @ 145 lbs

15

Kaylyn
Gettinger

6pm CrossFit

1 x 1 @ 135 lbs

Busted 150

16

Cristina
Epenesa

4pm CrossFit

1 x 1 @ 125 lbs

17

Patricia
Brown

5pm CrossFit

1 x 1 @ 0 lbs

115 ohs x3