Public Whiteboard

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Components

500m Row

500m Row

500m Row

500m Row

500m Row

Settings

Workout

500M Row Repeats

Warm-up

3 rounds, increasing pace:
1 minute Row
1 round Cindy

Pre-WOD Mobility:
MBOD (2 min each side)
T-spine rake/roll (3 min)

Metcon

500m Row (Time)

Max Effort 500m Row

500m Row

Rest as needed in between efforts

500m Row (Time)

Max Effort 500m Row

500m Row

500m Row (Time)

Max Effort 500m Row

500m Row

500m Row (Time)

Max Effort 500m Row

500m Row

500m Row (Time)

Max Effort 500m Row

500m Row

Post-WOD Recovery

Seated hamstring stretch (4 min hold)
Shoulder rotator smash/floss (2 min each side)

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

Whiteboard:

Thursday, September 12, 2019

Male Clients

1

Mason
Coursey

5:30 PM CrossFit

1:29

2

Ryan
Wolf

4:30 PM CrossFit

1:34

3

Mike
Harkema

6:00 AM CrossFit

1:36

4

Bradd
Gott

CrossFit: 5:00 AM

1:38

5

Wes
Stinchcomb

CrossFit: 5:00 AM

1:40

6

Kevin
Baird

CrossFit: 10:00 AM

1:45

7

Brian
Stolle

CrossFit: 10:00 AM

1:46

7

matthew
smith

4:30 PM CrossFit

1:46

8

Justin
Callas

4:30 PM CrossFit

1:47

8

Richard
Bruce

4:30 PM CrossFit

1:47

9

Tod
Grantham

5:30 PM CrossFit

2:01

10

Ron
Bunch

6:00 AM CrossFit

2:02

11

Ian
Gott

CrossFit: 10:00 AM

2:22

Female Clients

1

Elese
Kyle

CrossFit: 10:00 AM

1:49

1

Irish
Sirmons

6:00 AM CrossFit

1:49

2

Emily
O'Donnell

6:00 AM CrossFit

1:52

3

Brittany
Brooks

CrossFit: 10:00 AM

1:56

3

Denee
Wolf

4:30 PM CrossFit

1:56

4

Kelley
Wallace

CrossFit: 5:00 AM

2:01

5

Lori
Lytle

CrossFit: 10:00 AM

2:03

6

Leesa
Fritz

4:30 PM CrossFit

2:04

6

Trish
Eyerly

CrossFit: 5:00 AM

2:04

7

Jessica
Davis

4:30 PM CrossFit

2:13

8

Megan
Gott

CrossFit: 10:00 AM

2:33

9

Lynn
Mason

5:30 PM CrossFit

2:16