Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

1-Mile Run

Bench Press

Metcon

Settings

Workout

Tanktop Tuesday

Warm-up

25 Minute Cap:

Run 800m
10 Scap Push-ups
5 Double Push-up Inchworms
20 Ext Rot Low
10 Band Pull Aparts
10 GHD Situps
Run 1 Mile

With Remaining time:
1:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
:20 on :20 off Hollow Rocks

1-Mile Run (Time)

Max Effort 1-Mile Run

in warmup for tracking purposes

Strength

Bench Press (4-4-4-4-4)

Bench Press

Metcon

Metcon (Time)

3 Rounds of:
25 Hand Release Push-ups
25 GHD Sit-ups

Scale so that the first round can be done unbroken.

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

Whiteboard:

Tuesday, September 18, 2018

Male Clients

1

Ryan
Figuerado

6pm CrossFit

6:07

2

Adam
Gelfand

12pm CrossFit

6:08

3

Zach
Jones

12pm CrossFit

6:31

had way more left in tank in last 400m

4

Denver
Guess

5pm CrossFit

6:35

5

Chris
Bartley

4pm CrossFit

6:38

6

Jaimeson
Pollen

6pm CrossFit

6:43

7

Fernando
Flores

6am CrossFit

6:47

8

Chris
Christian

12pm CrossFit

6:50

9

Travis
Felderhoff

8am CrossFit

6:54

10

Ryan
Goderre

5pm CrossFit

6:58

11

Ryan
Holcombe

6pm CrossFit

7:05

12

Bill
Curci

7pm CrossFit

7:06

12

Henry
Cobb

4pm CrossFit

7:06

13

Craig
Kreinest

5pm CrossFit

7:07

14

Jim
Sirovy

4pm CrossFit

7:09

15

Private

5pm CrossFit

7:18

16

Jim
Pinkerton

6am CrossFit

7:45

17

Ulrick
Matsunaga

6pm CrossFit

7:46

18

Moyzes
Dias

12pm CrossFit

7:54

19

Yehuda
Lurie

8am CrossFit

8:30

20

Eric
Macpherson

8am CrossFit

5:55

missed the alley turn

21

Joaquin
Rodriguez

12pm CrossFit

6:23

1600 row

22

Giovanni
Barranco

7pm CrossFit

6:25

23

Brandon
Gonzalez

4pm CrossFit

6:52

24

Jesse
Ramirez

12pm CrossFit

7:00

subbed 1600m row

25

William
Rico

4pm CrossFit

7:11

26

Mark
Townley

12pm CrossFit

7:25

27

Chad
Baker

12pm CrossFit

8:05

28

Fabricio
🦍

12pm CrossFit

8:30

29

Ryan
Creer

6pm CrossFit

8:52

30

Tyler
Eickmann

5pm CrossFit

9:14

31

Eric
Svensen

6am CrossFit

12:30

32

Salvador
Urena

4pm CrossFit

13:00

33

Tim
Arnous

8am CrossFit

0:00

Killed it

Female Clients

1

Laura
Ringgold

8am CrossFit

6:27

2

Edna
Castaneda

6am CrossFit

6:43

3

Alicia
Dolan

6am CrossFit

7:20

4

Samantha
Berenter

6am CrossFit

7:43

5

Corinne
Ingham

4pm CrossFit

7:44

6

Emily
Gruber

6am CrossFit

7:45

7

Kait
Pollen

6am CrossFit

7:50

8

Leigh
Bryant

6am CrossFit

8:11

9

Kym
Janke

4pm CrossFit

8:31

10

Camille
Chamberlen

7am CrossFit

8:37

11

Janelle
Humphrey

6am CrossFit

8:57

12

Karli-Mae
Ochoa

6am CrossFit

9:47

13

Gracie
Laciste

12pm CrossFit

9:55

#chickennotbread

14

Teresa
Swanson

7am CrossFit

10:15

15

Maria
Mercado

6pm CrossFit

10:26

16

Taylor
Hempy

6am CrossFit

10:32

17

Patrisha
Wilson

6am CrossFit

12:11

18

Heather
Spears

12pm CrossFit

6:58

1600 m row

19

Kim
McGrath

6pm CrossFit

7:54

20

Kelly
Hill

6pm CrossFit

7:56

21

Donica
Ryder ⛵️

6am CrossFit

7:58

22

Theresa
Brinsa

4pm CrossFit

8:10

rowrow

23

Genesis
De Jesus

12pm CrossFit

8:25

24

Katie
Spurrell

5pm CrossFit

9:04

Major side cramp!

25

Danielle
Barragan

12pm CrossFit

9:11

26

kasey
stark

4pm CrossFit

9:24

27

Private

8am CrossFit

9:37

28

Sarah
Ross

6am CrossFit

9:42

3 mile bike (no running)

29

Lauren
Gray

4pm CrossFit

12:36

walked some - i hate running

30

Beth
Gray

4pm CrossFit

0:00

1600m row 8.20

30

Devon
Roncoroni

8am CrossFit

0:00

bike 2miles 6:00 mins