Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Metcon

Settings

Workout

CF - 9/27/21

A:

4 rds
50 single unders
5 barbell elbow rotations
5 front squats

B: Front Squat (build to a heavy single in 10 minutes)

C: Metcon (AMRAP - Reps)

6 sets:
1:00 on / :30 off
5 clean and jerk 135/95
Amrap lateral burpee over bar in remaining time

Score is # of burpees over 6 rds

D: Metcon (AMRAP - Rounds and Reps)

10 min amrap
30 air squat
50 du
15 push up

(100 singles for 50 double unders)

E: Metcon (No Measure)

Bonus Fitness / Cooldown

3 set:
1:00 elbow plank
20 sit ups
:30 side plank

Cooldown
1:00 calf stretch each side
:30 each banded shoulder stretch
3:00 bike @ 70%

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

Whiteboard:

Monday, September 27, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 350 lbs

2

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 335 lbs

3

JD
Mason

4:00 PM CrossFit

1 x 1 @ 315 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

1 x 1 @ 305 lbs

4

Mark
Miller

6:00 AM CrossFit

1 x 1 @ 305 lbs

5

Jason
Deloney

5:00 PM CrossFit

1 x 1 @ 300 lbs

6

Joel
Mason

6:00 AM CrossFit

1 x 1 @ 285 lbs

6

Matt
Stohr

6:00 AM CrossFit

1 x 1 @ 285 lbs

7

Chad
Oakley

5:00 PM CrossFit

1 x 1 @ 275 lbs

7

Peter
Tiberio

6:00 AM CrossFit

1 x 1 @ 275 lbs

8

Luke
Frauhiger

6:00 PM CrossFit

1 x 1 @ 265 lbs

9

Ben
Chamser

6:00 PM CrossFit

1 x 1 @ 255 lbs

10

Alan
Hutcheson

11:30 AM CrossFit

1 x 1 @ 245 lbs

11

Derek
Fecteau

11:30 AM CrossFit

1 x 1 @ 235 lbs

12

Cory
Rexford

4:00 PM CrossFit

1 x 1 @ 215 lbs

13

David
Kan

6:00 PM CrossFit

1 x 1 @ 205 lbs

14

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 190 lbs

Squat to 20 inch box - knee

Female Clients

1

Christina
Chandler

6:00 AM CrossFit

1 x 1 @ 235 lbs

1

Marlowe
Hillyer

6:00 AM CrossFit

1 x 1 @ 235 lbs

2

Maddison
McBurnie

5:00 PM CrossFit

1 x 1 @ 215 lbs

2

Melanie
Velazquez

5:00 PM CrossFit

1 x 1 @ 215 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 205 lbs

4

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 190 lbs

5

Analeigh
Chamser

6:00 PM CrossFit

1 x 1 @ 185 lbs

5

Ryan
Elizabeth ...

6:00 PM CrossFit

1 x 1 @ 185 lbs

6

jessica
white

6:00 PM CrossFit

1 x 1 @ 180 lbs

7

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 175 lbs

7

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 175 lbs

7

Jordan
Wylie

4:00 PM CrossFit

1 x 1 @ 175 lbs

8

Alaina
Hahnfeldt

6:00 PM CrossFit

1 x 1 @ 165 lbs

8

Laura
Kim

6:00 PM CrossFit

1 x 1 @ 165 lbs

8

Suzette
Panton

11:30 AM CrossFit

1 x 1 @ 165 lbs

9

Morgan
Webb

5:00 AM CrossFit

1 x 1 @ 160 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 160 lbs

10

Tiffiny
Oakley

6:00 PM CrossFit

1 x 1 @ 155 lbs

10

Tori
Tesmer

4:00 PM CrossFit

1 x 1 @ 155 lbs

11

Sage
West

11:30 AM CrossFit

1 x 1 @ 150 lbs

12

Private

6:00 PM CrossFit

1 x 1 @ 145 lbs

13

Mais
Hammoud

6:00 PM CrossFit

1 x 1 @ 135 lbs

14

Catherine
Yancy

4:00 PM CrossFit

1 x 1 @ 95 lbs