Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

chippin

Settings

Workout

Chipper

Warm-Up

2 Rounds:
50 ft Banded Lateral Steps
6 Pace Perfect Lunge w/ Rotation
10 GHD Hip Ext w/ 5 second hold at top
10 Scap Pullups
20 Cobras (2.5 Lbs)
10 Cuban Presses (light)
1:00 Couch Stretch (per side)

Skill Development
** Review and Drill KBS & KB Cleans**

Metcon

chippin (Time)

For time:
100 Russian KBS (62/35)
75 DB Push Presses (35/20)
50 GHD Sit-ups
25 Calorie Bike

Pick a weight you can cycle the bell in sets of 15+, presses in sets of 10+, GHD Sit-ups in sets of 10+

Mobility

Foam Roll: Quads, T-spine, Lats
Stretch: Lats + Couch Stretch

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

Whiteboard:

Thursday, September 19, 2019

Male Clients

1

Adam
Gelfand

12pm CrossFit

11:29

2

Mike
Tighe

12pm CrossFit

12:15

3

Andrés
Herrera

5pm CrossFit

13:06

4

Nate
Cobb

12pm CrossFit

13:25

5

Ashish
Grover

6am CrossFit

14:05

6

Eric
Otero

5pm CrossFit

14:58

7

Bill
Curci

5pm CrossFit

15:35

set of 10 on push press...

8

Robby
Tabellija

12pm CrossFit

12:55

53# swing 30# press

9

Trevor
Moncrief

6am CrossFit

19:26

10

Michael
Liu

6am CrossFit

21:10

chippin (Time) For time: 100 Russian KBS (62/35) (me 50 lbs) 75 D...

Female Clients

1

Jaclyn
Morbitzer

6am CrossFit

11:38

unbroken kbs

2

Rachael
Storm

12pm CrossFit

12:34

3

Gretchen
Otero

5pm CrossFit

14:08

4

Alissa
Cobb

6am CrossFit

16:00

5

Donica
Ryder ⛵️

6am CrossFit

18:52

6

Allison
Hart

5pm CrossFit

20:00

7

Private

5pm CrossFit

14:03

8

Michelle
Robidas

6am CrossFit

14:14

85rep push press

9

Theresa
Brinsa

12pm CrossFit

14:16

weighted SU