Public Whiteboard

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Components

Metcon

Settings

Workout

190930

Skill

Metcon (No Measure)

EMOM x 8 MINUTES
MIN 1 - 3-5 Tall Box Jumps*
MIN 2 - 2-3 Wall Walks

*Suggested max height of 36"

Metcon

Metcon (3 Rounds for reps)

3 Rds (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over 24/20"
20 Wall Balls 20/14 - 30/20
Max Deadlifts 185/125 - 275/190

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

Whiteboard:

Monday, September 30, 2019

Male Clients

1

Matt
Neid

4:00 PM CrossFit

28 Total Reps

2

bryan
teel

4:00 PM CrossFit

13 Total Reps

3

Justin
Rodriguez

7:00 PM CrossFit

11 Total Reps

4

Aaron
Malek

5:00 PM CrossFit

68 Total Reps

5

Tommy
Padron

6:00 PM CrossFit

36 Total Reps

6

Matthew
Daniels

5:00 PM CrossFit

33 Total Reps

7

Kenny
Stanley

5:00 AM CrossFit

13 Total Reps

8

chris
collins

7:00 PM CrossFit

11 Total Reps

20 lb Wall Ball 275 lb

9

Cody
Preece

7:00 PM CrossFit

9 Total Reps

24”, 20lb, 185lbs

10

Fermin
Rivas

4:00 PM CrossFit

7 Total Reps

10

Private

4:00 PM CrossFit

7 Total Reps

11

Bryan
Tolleson

9:00 AM CrossFit

6 Total Reps

12

Willie
Vera

6:00 PM CrossFit

5 Total Reps

2+2+1

13

Heath
Williamson

9:00 AM CrossFit

17 Total Reps

RX DL 185, 24” BJO, 14 lbs WB

14

Charlie
Jackson

4:00 PM CrossFit

14 Total Reps

16lb , 20inch , 205

15

Adam
Covin

9:00 AM CrossFit

6 Total Reps

225#dl. 20inch box 1)3 dl 2)-7wb 3)boxstepover 3dl

Female Clients

1

Shannon
Mudd

7:00 PM CrossFit

41 Total Reps

2

JuJu
Ardoin

7:00 PM CrossFit

21 Total Reps

3

Katy
Andrews

4:00 PM CrossFit

26 Total Reps

155#

4

Kasi
Bevel

6:00 PM CrossFit

25 Total Reps

155#

5

Brandy
Le

9:00 AM CrossFit

24 Total Reps

190#

6

Geri
Niess

12:00 PM Noon CrossFit

21 Total Reps

14# WB #125 DL

6

kelly
mooney

9:00 AM CrossFit

21 Total Reps

7

Ale
Sandoval

7:00 PM CrossFit

20 Total Reps

190lbs

8

Harley
Lewis

5:00 AM CrossFit

12 Total Reps

8

Jamie
Sutton

12:00 PM Noon CrossFit

12 Total Reps

9

ANGELICA
DELGADO

5:00 AM CrossFit

11 Total Reps

20 in box 14 ball

10

Cloud
☁️ ramos

12:00 PM Noon CrossFit

9 Total Reps

190

11

Brittany
Poland

4:00 PM CrossFit

56 Total Reps

WB to box, KB DL

12

Jen
Rapp

5:00 PM CrossFit

25 Total Reps

24”+35lb+15lb plate ———— 20” box 10 lb wb 125# dl

13

Anna
Akker

5:00 PM CrossFit

15 Total Reps

125, 14/10

14

Gaby
Llamas

5:00 PM CrossFit

13 Total Reps

12# WB, 125# DL, 20” box

15

Linda
Burns

6:00 AM CrossFit

11 Total Reps

11 reps 75 bar 2 35 plates for box jumps

16

Allison
Saylor

12:00 PM Noon CrossFit

9 Total Reps

RX Weight Missed a few wall ball reps above the line

16

Brittny
Berges

7:00 PM CrossFit

9 Total Reps

12 lb wallball 115 lb deadlift

16

Trudy
Istre

5:00 AM CrossFit

9 Total Reps

45# plate no box 12lb ball

17

Maninder
Kaur

4:00 PM CrossFit

8 Total Reps

18

Precious
Dominguez

12:00 PM Noon CrossFit

6 Total Reps

12 inch box 2nd and 3rd round

19

Haley
Lemon

7:00 PM CrossFit

3 Total Reps

10lb ball; 15 reps instead of 20.

19

Samantha
Weber

6:00 PM CrossFit

3 Total Reps

10# wall ball

20

Andrea
Hicks

6:00 AM CrossFit

2 Total Reps

21

Karen
Tallant

6:00 AM CrossFit

1 Total Reps

12" 14 # 135#

22

Chrissa
teel

4:00 PM CrossFit

0 Total Reps

3 rounds: 500m bike, 10 box step downs, 20 belted hip squats

22

Stacey
Hall

6:00 PM CrossFit

0 Total Reps