Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Front Squat

Metcon

Back Squat

Front Squat

Metcon

Settings

Workout

Wed

Main WOD

A: Back Squat (3 x 3 ; 90% ; Rest 2-3 b/t)

Back Squat

B: Front Squat (1 x 3 ; AHAP )

Front Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
200m run
10 box jumps 20" with DBs AHAP
10 C2B pull ups
Rx+ - 5 UB MU
24" box

Team training

A: Back Squat (3 x 8 ; 60% ; Rest 2-3 b/t)

Back Squat

B: Front Squat (3 x 5 ; 60%)

Front Squat

All squatting will be allotted 20 min

C: Metcon (3 Rounds for time)

From 0-5:00 on clock
3 rounds of
8 burpees
12 alt pistols
From 5:01-10:00
3 rounds of
5 power snatch 115/75
10 C2B pull up
From 10:01-15:00
3 rounds of
6 box jump 36/30
16 wall ball 20/24

Time each set

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

Whiteboard:

Wednesday, September 30, 2015

Male Clients

1

JP
Zbylut

5: 30 AM CrossFit

1 x 3 @ 315 lbs

275,295

1

Robert
Ball

6:30 AM CrossFit

1 x 3 @ 315 lbs

1

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 315 lbs

275,295,315

2

Aaron
Johnston

6:30 PM CrossFit

1 x 3 @ 305 lbs

Home. 275 295 305

2

Joe
Rayburn

6:30 PM CrossFit

1 x 3 @ 305 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 305 lbs

295, 305, 305 (fail on #3)

3

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 295 lbs

275, 285, 295

3

Private

4:30 PM CrossFit

1 x 3 @ 295 lbs

3

John
Floersch

5:30 PM CrossFit

1 x 3 @ 295 lbs

4

Jeff
Hough

5: 30 AM CrossFit

1 x 3 @ 265 lbs

225/245/265

5

Fahad
Al-Wetaid

4:30 PM CrossFit

3 x 3 @ 255 lbs

6

Mathew
Warren

5: 30 AM CrossFit

3 x 3 @ 245 lbs

6

Andy
Mount

5: 30 AM CrossFit

1 x 3 @ 245 lbs

80%

7

John
Rogacki

6:30 AM CrossFit

1 x 3 @ 230 lbs

215/225/230

8

Chris
Bruscato

4:30 PM CrossFit

3 x 3 @ 225 lbs

8

Dean
Durfee

5: 30 AM CrossFit

3 x 3 @ 225 lbs

8

Scott
Boss

5: 30 AM CrossFit

3 x 3 @ 225 lbs

9

Chris
Pearcey

8:45 AM CrossFit

3 x 3 @ 215 lbs

10

Bruce
Barnes

11:30 AM CrossFit

3 x 3 @ 205 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

3 x 3 @ 205 lbs

10

Zosimo
Lopez

6:30 PM CrossFit

1 x 3 @ 205 lbs

11

Fred
Peterson

5: 30 AM CrossFit

1 x 3 @ 195 lbs

12

Jonathan
Bermudez

8:45 AM CrossFit

3 x 3 @ 190 lbs

12

Jordyn
Low

11:30 AM CrossFit

3 x 3 @ 190 lbs

Last rep fail

13

Private

5: 30 AM CrossFit

3 x 3 @ 185 lbs

13

Dave
Mosher

8:45 AM CrossFit

3 x 3 @ 185 lbs

2 rounds at 185 last set at 190

14

Kevin
Putnam

8:45 AM CrossFit

3 x 3 @ 180 lbs

2x175, 1x185

14

Private

8:45 AM CrossFit

1 x 3 @ 180 lbs

15

Private

11:30 AM CrossFit

3 x 3 @ 165 lbs

16

Jens
Deppe

5: 30 AM CrossFit

3 x 3 @ 145 lbs

17

Paul
Schopp

5:30 PM CrossFit

3 x 8 @ 115 lbs

18

Tyler
Anderson

4:30 PM CrossFit

3 x 3 @ 75 lbs

19

Jackson
Strouhal

4:30 PM CrossFit

3 x 3 @ 45 lbs

Female Clients

1

Christine
Ford

11:30 AM CrossFit

1 x 3 @ 190 lbs

2

Katelin
Turner

6:30 PM CrossFit

1 x 5 @ 185 lbs

155, 175, 185

3

Rana
Schnaubelt

4:30 PM CrossFit

3 x 3 @ 170 lbs

4

Katie
Longto

11:30 AM CrossFit

3 x 3 @ 167.5 lbs

5

Andrea
Samudio

4:30 PM CrossFit

3 x 3 @ 165 lbs

2x170

5

Beth
Poore

5:30 PM CrossFit

3 x 3 @ 165 lbs

Back was hurting from Mon., didn't push it.

5

Sarah
Holman

5:30 PM CrossFit

3 x 3 @ 165 lbs

5

Chantell
Fukumae

6:30 PM CrossFit

1 x 3 @ 165 lbs

6

Katie
HIlgemann

5: 30 AM CrossFit

1 x 3 @ 155 lbs

7

Karen
Mount

11:30 AM CrossFit

1 x 3 @ 148 lbs

8

Haley
Bury

6:30 PM CrossFit

1 x 3 @ 145 lbs

8

Lindsay
Durfee

4:30 PM CrossFit

1 x 3 @ 145 lbs

8

Patti
Smith

5: 30 AM CrossFit

1 x 3 @ 145 lbs

9

Jessica
Riordan

4:30 PM CrossFit

3 x 3 @ 135 lbs

9

Kate
Kauffman

4:30 PM CrossFit

3 x 3 @ 135 lbs

9

Teresa
Morescalchi

8:45 AM CrossFit

1 x 3 @ 135 lbs

10

Nathalie
Mateer

5: 30 AM CrossFit

3 x 3 @ 125 lbs

11

Keesa
Garcia

6:30 AM CrossFit

1 x 3 @ 105 lbs

12

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 100 lbs

1@95

13

Sarah
vickers

11:30 AM CrossFit

5 x 5 @ 85 lbs

13

Kaco
Newbury

11:30 AM CrossFit

1 x 3 @ 85 lbs

14

Stephanie
Speros

11:30 AM CrossFit

1 x 3 @ 68 lbs

15

Bryanna
Houdeshell

6:30 PM CrossFit

3 x 3 @ 60 lbs

Box squats