Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

WOD - Friday, September 21, 2018.

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Min Stations, Rest 2 Min Btw Stations

AMRAP 5
10m Sled Push (high hand placement)
5 Burpees
10m Sled Push (low hand placement)
5 Burpees

Rest 2 Min

AMRAP 5
15 Wall Balls (20/14)
15 Sit-ups

Rest 2 Min

AMRAP 5
15 Toes-2-Bar
15/10 Cal Assault Bike

Rest 2 Min

AMRAP 5
Row 15/12 Cal Row
15 Slam Balls (20/10)

Sleds will be empty. Push from the back for the first 10m and from the front for the second. Record rounds and reps for each station. For scoring, each 10m sled push is 10 reps.

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

Whiteboard:

Friday, September 21, 2018

Male Clients

1

Ken
Walma

5:00 AM CrossFit

19 + 19

saturday WOD w better music

2

Private

5:00 AM CrossFit

18 + 40

3

Paul
Miller

8:00 AM CrossFit

17 + 28

4

Private

4:30 PM CrossFit

14 + 57

5

Clint
VanHoy

4:30 PM CrossFit

13 + 11

Very HOT at 4:30.

6

Justin
Ramer

10:00 AM CrossFit

11 + 60

#fart

7

Mike
McCleery

5:00 AM CrossFit

11 + 48

8

Bryan
Bureau

5:30 PM CrossFit

11 + 44

9

Wallis
Shoppy

5:00 AM CrossFit

11 + 34

10

Randy
Godfrey

6:00 AM CrossFit

11 + 30

11

Dave
Lombardo

5:00 AM CrossFit

11 + 0

12

Erik
Manning

5:30 PM CrossFit

10 + 37

13

Eric
Kjode

6:00 AM CrossFit

9 + 50

14

Jon
Cree

5:30 PM CrossFit

8 + 52

15

Dale
Rinkenberger

8:00 AM CrossFit

15 + 47

Rx except for T2B

16

Ric
Thompson

4:30 PM CrossFit

13 + 25

wall balls not to depth

17

AJ
Ross

6:00 AM CrossFit

12 + 53

f2B

18

Jason
Jones

5:00 AM CrossFit

10 + 48

rx all but toes to bar

19

Alex
Okland

8:00 AM CrossFit

10 + 37

14lb wall balls

20

Ben
Reid

5:30 PM CrossFit

9 + 60

16 #wb

21

Adam
Doty

4:30 PM CrossFit

9 + 30

22

Christian
Acosta

6:00 AM CrossFit

9 + 9

23

David
Johnson

8:00 AM CrossFit

8 + 55

did 15 burpees per round instead of 5

Female Clients

1

Ann
Blaum

8:00 AM CrossFit

15 + 10

2

Jessica
Chauncey

5:00 AM CrossFit

14 + 59

3

Andrea
Bauer

8:00 AM CrossFit

14 + 50

4

Saskia
Arnesen

10:00 AM CrossFit

13 + 38

5

Sherry
Godfrey

6:00 AM CrossFit

13 + 11

6

Rachel
Blackwell

10:00 AM CrossFit

12 + 47

7

Lissy
Cowdery

5:30 PM CrossFit

12 + 19

8

Karlye
Ramer

10:00 AM CrossFit

11 + 49

9

Private

4:30 PM CrossFit

10 + 92

10

Kelli
Mullis

10:00 AM CrossFit

10 + 12

11

Vicki
Mason

10:00 AM CrossFit

9 + 52

12

Kerry
Welch

10:00 AM CrossFit

8 + 80

13

Amber
Cornwell

5:30 PM CrossFit

8 + 56

14

Estela
Falla-Ross

6:00 AM CrossFit

7 + 76

15

Brenda
Miller

8:00 AM CrossFit

14 + 27

only high push, 8# WB, floor TTB, RX slam ball and row!!!!!

16

LeAnn
Austin

8:00 AM CrossFit

13 + 42

12# wb, knees on their way to chest:)

17

Angelica
Mealing

5:30 PM CrossFit

10 + 38

knee to chest.

18

Jami
Latham

10:00 AM CrossFit

10 + 20

12# WB; knees to chest

19

Sharon
Brooks

6:00 AM CrossFit

9 + 45

20

Tracy
Jennings

6:00 AM CrossFit

9 + 28

RX everything except toes to bar

21

Laurie
Bennett

5:00 AM CrossFit

7 + 63

22

Katherine
Tullis

4:30 PM CrossFit

7 + 4