Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Gymnastics

15 mins

Gymnastics Conditioning
12 min ALT EMOM
1st min - 1 wall walk + 10-20 shoudler taps
2nd min - 10-15 V-ups or Tuck Sits
3rd min - 5-8 Strict Chest to Ring Pull-ups

Metcon

Metcon (6 Rounds for calories)

30 min ALT EMOM
Min 1: 15 KB SDHP (Rx+ 2/1.25)(Rx 1.5/1)
Min 2: 100m slam ball run (30/20)
Min 3: Rest
Min 4: ME Cal Row
Min 5 Rest

*Score is Calories from the 6 ME minutes
*Can start on Min 1 or 2 to ensure enough rowers

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

Whiteboard:

Tuesday, September 20, 2016

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

181 Total Calories

2

Robert
Herford

6:00 AM CrossFit

160 Total Calories

3

Justin
Higbee

5:00 PM CrossFit

144 Total Calories

4

Todd
McDaniel

6:00 AM CrossFit

138 Total Calories

5

Brett
Williams

5:00 PM CrossFit

131 Total Calories

6

Joey
White

5:00 PM CrossFit

128 Total Calories

7

Jason
Cansler

5:00 PM CrossFit

125 Total Calories

8

christopher
carroll

11:00 AM CrossFit

118 Total Calories

9

James
Gutin

11:00 AM CrossFit

111 Total Calories

10

Samuel
Morgan

7:00 PM CrossFit

105 Total Calories

11

Jon
McConnell

11:00 AM CrossFit

97 Total Calories

12

Mike
Hannon

6:00 PM CrossFit

114 Total Calories

20lb slam ball, cleanse day

13

Jonathan
Visconti

5:00 PM CrossFit

112 Total Calories

14

Carlos
Jara

11:00 AM CrossFit

110 Total Calories

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

127 Total Calories

21,21,22,22,20,21

2

Amy
Bullock

6:00 PM CrossFit

114 Total Calories

8 damper

2

Anna
Burdette

9:00 AM CrossFit

114 Total Calories

3

Lana
Moeller

6:00 AM CrossFit

112 Total Calories

4

Michelle
Shuck

11:00 AM CrossFit

90 Total Calories

5

Lisa
Hovis

5:00 PM CrossFit

81 Total Calories

6

Holli
Christ

6:00 AM CrossFit

114 Total Calories

7

Kelsey
Hight

5:00 PM CrossFit

100 Total Calories

8

Macaira
Herford

6:00 AM CrossFit

98 Total Calories

9

Cara
Stutts

6:00 PM CrossFit

74 Total Calories

MOTHER FREAKING RX!!! love, smiling pile of poop

10

Rachel
Hedrick

5:00 PM CrossFit

99 Total Calories

11

Page
Hannon

6:00 PM CrossFit

95 Total Calories

red kb, 10# slam, cleanse day!

12

Omayra
Rosa

9:00 AM CrossFit

85 Total Calories

13

Caitlin
Woodrow

7:00 PM CrossFit

84 Total Calories

14

Charley
Williams

5:00 PM CrossFit

81 Total Calories

15#sb

15

Gabbie
Overcash

5:00 PM CrossFit

75 Total Calories

16

Jenny
Rosas

11:00 AM CrossFit

71 Total Calories

green kb

17

Pam
Overcash

5:00 PM CrossFit

66 Total Calories

18

Georgia
Rivers

6:00 AM CrossFit

64 Total Calories

Red kb, 15 lb slam ball