Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Bulgarian Split Squat

Metcon

Settings

Workout

CF - 9/10/21

A:

2 x

200m run
25 ft banded lateral steps
10 Banded squats
25ft banded lateral steps
10 banded squats

On the steps, face the same way for all.

B: Back Squat (10x2 @90-95%; rest as needed)

back squat (to box hip crease @ parrallel)

C: Bulgarian Split Squat (4x16 bulgarian split squat e/ side; rest :10 bt)

D: Metcon (Time)

GPP
5 rounds for time:
20/15 cal c2 (any)
20 push up
20 air squats
10 CTB or Pullups

COMP
5 rounds for time:
20/15 cal c2 bike
20 push up
20 air squats
5 ring muscle up

20:00 cap

D: Metcon (No Measure)

Bonus Fitness

accumulate 12 rope climb
accumulate 2:00 hang on pull up bar

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

Whiteboard:

Friday, September 10, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

10 x 2 @ 470 lbs

2

Alex
Adkins

5:00 AM CrossFit

10 x 2 @ 405 lbs

3

Michael
Harrington

5:00 AM CrossFit

10 x 2 @ 345 lbs

4

Flynt
Foster

6:00 AM CrossFit

10 x 2 @ 335 lbs

4

Jason
Deloney

11:30 AM CrossFit

10 x 2 @ 335 lbs

5

Robert
Pullen

11:30 AM CrossFit

10 x 2 @ 285 lbs

6

Derek
Fecteau

11:30 AM CrossFit

10 x 2 @ 275 lbs

7

Voncha
Reddy

7:00am CrossFit

10 x 2 @ 245 lbs

8

Tom
Daniel

11:30 AM CrossFit

10 x 2 @ 225 lbs

9

David
Kan

5:00 PM CrossFit

2 x 2 @ 275 lbs

#225-275

9

David
Kan

5:00 PM CrossFit

2 x 2 @ 275 lbs

#225-275

Female Clients

1

Marlowe
Hillyer

4:00 PM CrossFit

10 x 2 @ 285 lbs

2

Flor
Jalikis

5:00 AM CrossFit

10 x 2 @ 260 lbs

3

Christina
Chandler

6:00 AM CrossFit

10 x 2 @ 245 lbs

4

Becca
Esborg

5:00 PM CrossFit

10 x 2 @ 235 lbs

4

Camille
Cline

11:30 AM CrossFit

10 x 2 @ 235 lbs

Box squat

4

Colette
SavageJones

5:00 AM CrossFit

10 x 2 @ 235 lbs

5

Jordan
Wylie

6:00 AM CrossFit

10 x 2 @ 225 lbs

6

Jessica
Dodd

5:00 PM CrossFit

10 x 2 @ 185 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

10 x 2 @ 155 lbs

7

Susie
Bilbro

6:00 AM CrossFit

10 x 2 @ 155 lbs

8

Private

4:00 PM CrossFit

10 x 2 @ 135 lbs