Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Annie

Settings

Workout

Thursday, September 13

Warm-up

100 Single Jump Ropes
50 Jumping Jacks
20 Strict Pull-ups

Metcon (Time)

Option 2:
100 Double-Unders
50 Sit-ups
100 Double-Unders
40 Sit-ups
100 Double-Unders
30 Sit-ups
100 Double-Unders
20 Sit-ups
100 Double-Unders
10 Sit-ups

Do this workout if you're good at double-unders and you've done Annie a bunch of times.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

cool down

Sphynx pose for two minutes
Calf smash for two minutes each calf

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

Whiteboard:

Thursday, September 13, 2018

Male Clients

1

Darrin "D"
Kent

5:00 PM CrossFit

10:44

2

Tyler
Wood

12:00 PM CrossFit Advance...

11:01

3

Scott
Mann

12:00 PM CrossFit Advance...

12:20

4

Phil
Beltran

4:00 PM CrossFit

13:36

5

Coach
Adam-Bomb

9:30 AM CrossFit

13:45

6

Coach
Jose

8:30 AM CrossFit

15:35

7

Steve
Loner

12:00 PM CrossFit Advance...

15:55

8

Rafael
Sanchez Vera

6:00 PM CrossFit

16:23

Female Clients

1

Shauna
Love

5:00 AM CrossFit

11:09

2

Brooklyn
“Brookie” ...

9:30 AM CrossFit

11:30

3

Coach
Jaime

5:00 AM CrossFit

11:54

4

Angela
Young

12:00 PM CrossFit Advance...

13:18

5

Sandy
“Pants” Diaz

12:00 PM CrossFit Advance...

13:58

6

Britnee
Fradd

6:00 PM CrossFit

14:35

7

Beth
Johnson

5:00 PM CrossFit

15:15

8

Jayme
Pilon

9:30 AM CrossFit

15:19

9

Kerri
Evans

6:00 PM CrossFit

10:27

50 du each round

10

Coach
K

6:00 AM CrossFit

10:37

100 singles/rd

11

Casey
Rapp

4:00 PM CrossFit

11:23

50 d/u each round

12

Jill
Mercado

4:00 PM CrossFit

13:30

only did 50 du each round

13

Alexis
Nieto-Andrews

4:00 PM CrossFit

13:53

50 DU's each round

14

Dawn
Levins

6:00 AM CrossFit

13:56

DU's 100, 77 50,50,50

15

Maki
Garcia

6:00 PM CrossFit

14:18

100 single/rd