Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Three Position Snatch

Metcon

Settings

Workout

Tuesday

Metcon

A: Metcon (Time)

Rx =
3 rounds for time:
600m run
20 toes to bar

Rx+ =
3 rounds for time:
800m run
30 toes to bar

20 minute time cap*

Weightlifting

B: Three Position Snatch (Every 90 Seconds x 6 Sets @75%)

1. Ground
2. Low Hang (Below Knee)
3. Hang (Top of the Knee)

Extra

C: Metcon (2 Rounds for time)

500 yard swim
Rest 3-5 minutes
500 yard swim

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

Whiteboard:

Tuesday, September 14, 2021

Male Clients

1

Anthony
Vorachak

Open Gym

12:50

2

Hunter
Brayton

CrossFit: 5:00 AM

13:56

3

BJ
Marsh

CrossFit: 5:00 AM

16:22

4

Adam
Cole

CrossFit: 12:00 PM

17:41

5

Ricky
Flaig

CrossFit: 5:00 AM

17:44

6

Derek
Odom

Open Gym

19:36

7

Jesse
Cook

Open Gym

11:29

Unbroken t2b Slow run

8

Private

CrossFit: 6:00 AM

12:07

9

Ryan
Roebuck

CrossFit: 4:30 PM

14:40

10

Jesse
Moore

CrossFit: 6:00 AM

15:05

Could totally be wrong on time! I forgot - but Apple Watch said 1...

11

Jake
Adams

CrossFit: 12:00 PM

15:14

12

Private

CrossFit: 5:00 AM

15:15

13

yasser
elhariry

CrossFit: 5:00 AM

15:00

600m run, alt knee raise T2B

14

Andy
Kaestle

CrossFit: 5:00 AM

16:24

800m run, 10T2B/10knee raises alternating

15

John
Mullen

CrossFit: 5:00 AM

0:00

Bike/modified.

Female Clients

1

Alaina
Savage

Open Gym

13:02

2

Myah
Pease

CrossFit: 5:00 AM

17:58

3

Nicole
Laudano

CrossFit: 5:00 AM

18:14

4

Taylor
Turner

CrossFit: 5:30 PM

14:17

5

Gillian
Sowden

CrossFit: 5:00 AM

15:03

6

Heather
Lynaugh

Open Gym

15:06

7

Anna
McKay

CrossFit: 6:00 AM

15:51

i think

8

Irma
Vlasac

CrossFit: 6:00 AM

11:30

600m row, knee raises

9

KRYSTAL
SEWELL

CrossFit: 6:00 AM

14:56

700m row, HKR/TTB

10

Paris
McAdam

CrossFit: 4:30 PM

18:45

11

Krista
Patronick

CrossFit: 6:00 AM

0:00

? Did not get hit by a car