Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

DB Bench Press

Metcon

Metcon

Settings

Workout

CF - 09/09/20

A:

400m run
then
3 sets
5 PVC strict press
10 shoulder taps
15 PVC pipe Pass thoughs

B: Shoulder Press (5,3,1 ; rest as needed work to heavy 1)

Shoulder Press

C: DB Bench Press (2x15; rest as needed)

D: Metcon (Distance)

2:00 amrap hsw or 1:00 hold+ 1:00 amrap wall walk

E: Metcon (Time)

5 rounds for time:
15/12 cal row
15/12 cal ski

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

Whiteboard:

Wednesday, September 09, 2020

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

1 x 1 @ 235 lbs

2

Geoff
Cottrill

6:00 AM CrossFit

1 x 1 @ 205 lbs

3

_Stuart
Chandler

5:00 PM CrossFit

1 x 1 @ 165 lbs

3

Brandon
Zajac

5:00 PM CrossFit

1 x 1 @ 165 lbs

4

Matt
Blackburn

5:00 AM CrossFit

1 x 1 @ 160 lbs

5

Chase
Pasternak

5:00 PM CrossFit

1 x 1 @ 155 lbs

5

Flynt
Foster

6:00 AM CrossFit

1 x 1 @ 155 lbs

5

Henry (Nick)
Nickells

6:00 PM CrossFit

1 x 1 @ 155 lbs

5

JD
Mason

5:00 PM CrossFit

1 x 1 @ 155 lbs

5

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 155 lbs

6

David
Kan

6:00 PM CrossFit

1 x 1 @ 145 lbs

5x#95; 3x#115; 1x#135; 1x#145

7

Luke
Wylie

7:00am CrossFit

1 x 1 @ 135 lbs

7

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 135 lbs

8

Ben
Hanback

12:30 PM CrossFit

1 x 1 @ 130 lbs

9

Allen
Burgess

5:00 PM CrossFit

1 x 1 @ 125 lbs

9

Mark
McKnight

5:00 AM CrossFit

1 x 1 @ 125 lbs

9

Tom
Daniel

6:00 AM CrossFit

1 x 1 @ 125 lbs

10

Kevin
Kraft

11:30 AM CrossFit

1 x 1 @ 120 lbs

11

Dwayne
Vick

5:00 PM CrossFit

1 x 1 @ 110 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

1 x 1 @ 105 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 101.5 lbs

1.5# PR

3

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 95 lbs

4

Brittany
Hanback

12:30 PM CrossFit

1 x 1 @ 90 lbs

4

Melanie
Velazquez

7:00am CrossFit

1 x 1 @ 90 lbs

5

Debra
Stabler

6:00 PM CrossFit

1 x 1 @ 85 lbs

5

Laura
Kim

6:00 PM CrossFit

1 x 1 @ 85 lbs

5

Leah
Miller.

12:30 PM CrossFit

1 x 1 @ 85 lbs

5

Morgan
Webb

4:00 PM CrossFit

1 x 1 @ 85 lbs

6

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 80 lbs

55, 65, 80

7

Jessica
Dodd

6:00 PM CrossFit

1 x 1 @ 75 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 75 lbs

7

Lauren
McKnight

5:00 AM CrossFit

1 x 1 @ 75 lbs

8

Tayler
Saunders

6:00 AM CrossFit

1 x 1 @ 70 lbs

9

Sage
West

12:30 PM CrossFit

1 x 1 @ 65 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 65 lbs

10

Catherine
Yancy

6:00 PM CrossFit

1 x 1 @ 55 lbs