Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Weightlifting

30 mins

Back Squat (6x4)

Back Squat

*Same weight across all sets

Metcon

Metcon (Time)

50-40-30-20-10-20-30-40-50
Unbroken DU or SU
*If a round is broken, perform 5 burpees for every break then start round where you broke.
*Same reps for DU and SU, but DU is Rx.

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

Whiteboard:

Monday, September 12, 2016

Male Clients

1

Brandon
Shuck

5:00 AM CrossFit

6 x 4 @ 425 lbs

About 85%

2

Gary
Blount

5:00 PM CrossFit

6 x 4 @ 275 lbs

2

Travis
Bond

7:00 PM CrossFit

6 x 4 @ 275 lbs

3

Brett
Williams

7:00 PM CrossFit

6 x 4 @ 215 lbs

3

Gabriel
Flecha

5:00 PM CrossFit

6 x 4 @ 215 lbs

4

Todd
McDaniel

5:00 AM CrossFit

6 x 4 @ 210 lbs

5

Aaron
Muck

7:00 PM CrossFit

6 x 4 @ 195 lbs

6

christopher
carroll

11:00 AM CrossFit

6 x 4 @ 185 lbs

6

Gary
Sunstrom

9:00 AM CrossFit

6 x 4 @ 185 lbs

6

James
Gutin

7:00 PM CrossFit

6 x 4 @ 185 lbs

6

Jason
Cansler

6:00 PM CrossFit

6 x 4 @ 185 lbs

went light

6

Samuel
Morgan

7:00 PM CrossFit

6 x 4 @ 185 lbs

7

Justin
Higbee

5:00 PM CrossFit

6 x 4 @ 175 lbs

8

Alan
Rosero

5:00 PM CrossFit

6 x 4 @ 165 lbs

8

Jarrod
Steck

11:00 AM CrossFit

6 x 4 @ 165 lbs

did 7 sets of weight. need to go up by at least 10

9

Chad
Jenkins

5:00 PM CrossFit

6 x 4 @ 155 lbs

9

Michael
Fiery

5:00 PM CrossFit

6 x 4 @ 155 lbs

10

Joel
Hargett

9:00 AM CrossFit

6 x 4 @ 145 lbs

Knee Felt Goodish... Slight twinge in right inside knee....

11

Jonathan
Visconti

6:00 PM CrossFit

6 x 4 @ 135 lbs

11

Justin
Mirabal

7:00 PM CrossFit

6 x 4 @ 135 lbs

12

John
Quattlebaum

9:00 AM CrossFit

10 x 5 @ 125 lbs

13

Charles
Warnick

6:00 PM CrossFit

1 x 4 @ 245 lbs

5x225

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

6 x 4 @ 175 lbs

2

Lana
Moeller

6:00 AM CrossFit

6 x 4 @ 165 lbs

3

Brittany
Dirmann

6:00 AM CrossFit

6 x 4 @ 160 lbs

4

Molly
McDonald

7:00 PM CrossFit

6 x 4 @ 135 lbs

5

Anna
Burdette

9:00 AM CrossFit

6 x 4 @ 130 lbs

5

Cassie
Steck

11:00 AM CrossFit

6 x 4 @ 130 lbs

6

Courtney
Schuler

9:00 AM CrossFit

6 x 4 @ 125 lbs

6

Rachel
Klahr

6:00 PM CrossFit

6 x 4 @ 125 lbs

7

Macaira
Herford

6:00 PM CrossFit

6 x 4 @ 115 lbs

go up

8

Rachel
Hedrick

5:00 PM CrossFit

6 x 4 @ 113 lbs

9

Carolina
Martinez

9:00 AM CrossFit

6 x 4 @ 105 lbs

9

Private

5:00 PM CrossFit

6 x 4 @ 105 lbs

9

Lisa
Hovis

5:00 PM CrossFit

6 x 4 @ 105 lbs

9

Page
Hannon

6:00 PM CrossFit

6 x 4 @ 105 lbs

10

Charley
Williams

7:00 PM CrossFit

6 x 4 @ 100 lbs

Too light!

10

Georgia
Rivers

6:00 AM CrossFit

6 x 4 @ 100 lbs

2 sets @ 90-95

11

Amanda
Klosterman

7:00 PM CrossFit

6 x 4 @ 95 lbs

😭

11

Andrea
Mirabal

7:00 PM CrossFit

6 x 4 @ 95 lbs

11

Bree
Dimmick

5:00 PM CrossFit

6 x 4 @ 95 lbs

12

Cara
Stutts

6:00 PM CrossFit

6 x 4 @ 85 lbs

12

Corey
Knight

7:00 PM CrossFit

6 x 4 @ 85 lbs

13

Cindi
Muck

7:00 PM CrossFit

6 x 4 @ 75 lbs

14

Ivette
Morales

9:00 AM CrossFit

6 x 4 @ 60 lbs