Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Hip extensions

Metcon

Deadlift

Clean and Jerk

Metcon

Skill work

Settings

Workout

Fri

Main WOD

A: Deadlift (3 x 2 , Rest 3 b/t 90%+ 12 min)

Deadlift

B: Hip extensions (3 x 10)

Face down on GHD, neutral spine and tight mid line Hip free to flex and extend

C: Metcon (3 Rounds for reps)

30s max rep
Burpee
Cal row
Box jump 20"
Rest 90s b/t sets
3 sets for reps/cals

Team training

A: Deadlift (3 x 12 @ 55-60% ; rest 3 b/t (15 min) )

Deadlift

B: Clean and Jerk (EMOM 10 x 1 rep @ 70%+ max , build)

Clean and Jerk

C: Metcon (Calories)

3 sets of
30s max cal AD
Rest 2:30 b/t
Easy start on AD

D: Skill work

10-15 min skill work
MU - bar MU - pull up - DU - pistols....etc

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

Whiteboard:

Friday, October 02, 2015

Male Clients

1

Joe
Vithayathil

11:30 AM CrossFit

1 x 2 @ 430 lbs

405, 420, 430 felt light!!!

2

Les
Davis

8:45 AM CrossFit

1 x 2 @ 405 lbs

new PR! 495

3

Aaron
Johnston

4:30 PM CrossFit

1 x 2 @ 385 lbs

365, 375, 385

3

Tom
Holt

4:30 PM CrossFit

1 x 2 @ 385 lbs

365,375,385

4

Andy
Mount

5: 30 AM CrossFit

3 x 2 @ 365 lbs

Felt GOOD!

4

Robert
Ball

6:30 AM CrossFit

3 x 2 @ 365 lbs

Light.

4

Joe
Rayburn

6:30 PM CrossFit

1 x 2 @ 365 lbs

4

Scott
Boss

5: 30 AM CrossFit

1 x 2 @ 365 lbs

345, 355, 365

5

Chris
Pearcey

8:45 AM CrossFit

2 x 2 @ 345 lbs

5

Dean
Durfee

8:45 AM CrossFit

1 x 2 @ 345 lbs

1 rep at 405

6

Jonathan
Bermudez

8:45 AM CrossFit

3 x 2 @ 335 lbs

7

Rex
Scott

11:30 AM CrossFit

3 x 2 @ 325 lbs

7

Fred
Peterson

11:30 AM CrossFit

1 x 2 @ 325 lbs

325,325,325

8

Private

5: 30 AM CrossFit

3 x 2 @ 315 lbs

9

Jason
Martin

4:30 PM CrossFit

3 x 2 @ 305 lbs

9

Rob
D’Angelo

4:30 PM CrossFit

3 x 2 @ 305 lbs

9

Jeremy
Rigdon

4:30 PM CrossFit

2 x 2 @ 305 lbs

1x1@335

10

Matthew
Zola

6:30 PM CrossFit

3 x 2 @ 285 lbs

10

Private

8:45 AM CrossFit

2 x 2 @ 285 lbs

11

Zosimo
Lopez

6:30 PM CrossFit

1 x 2 @ 275 lbs

12

Dave
Mosher

8:45 AM CrossFit

2 x 2 @ 265 lbs

13

Ram
Hernandez

5: 30 AM CrossFit

1 x 2 @ 225 lbs

14

Jordyn
Low

4:30 PM CrossFit

3 x 2 @ 215 lbs

15

Paul
Schopp

5:30 PM CrossFit

3 x 12 @ 195 lbs

16

Jason
Roraback

5: 30 AM CrossFit

5 x 5 @ 175 lbs

17

Gaurav
Singh

5:30 PM CrossFit

5 x 3 @ 135 lbs

Form

Female Clients

1

Katelin
Turner

5: 30 AM CrossFit

3 x 2 @ 275 lbs

2

Beth
Poore

4:30 PM CrossFit

2 x 2 @ 255 lbs

3

Christine
Ford

11:30 AM CrossFit

1 x 2 @ 245 lbs

4

Rana
Schnaubelt

11:30 AM CrossFit

3 x 2 @ 225 lbs

4

Melissa
Griffin

4:30 PM CrossFit

1 x 2 @ 225 lbs

5

Cathy
Doyle

5:30 PM CrossFit

3 x 2 @ 215 lbs

5

Chantell
Fukumae

5: 30 AM CrossFit

3 x 2 @ 215 lbs

5

Private

5: 30 AM CrossFit

3 x 2 @ 215 lbs

5

Cheri
Lebrun

5: 30 AM CrossFit

2 x 2 @ 215 lbs

5

Katie
HIlgemann

5: 30 AM CrossFit

2 x 2 @ 215 lbs

5

Patti
Smith

5: 30 AM CrossFit

2 x 2 @ 215 lbs

6

Andrea
Samudio

4:30 PM CrossFit

3 x 2 @ 205 lbs

6

Katie
Longto

6:30 PM CrossFit

3 x 2 @ 205 lbs

7

Karen
Mount

11:30 AM CrossFit

3 x 2 @ 195 lbs

heavy

7

Piper
Huber

6:30 PM CrossFit

1 x 2 @ 195 lbs

knee popped at 205. Still building weight.

8

Nathalie
Mateer

5: 30 AM CrossFit

2 x 2 @ 185 lbs

8

Lindsay
Durfee

8:45 AM CrossFit

1 x 2 @ 185 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 2 @ 185 lbs

9

Lisa
Romary

8:45 AM CrossFit

1 x 2 @ 155 lbs

10

Keesa
Garcia

6:30 AM CrossFit

3 x 2 @ 135 lbs

11

Julie
Peterson

11:30 AM CrossFit

1 x 2 @ 120 lbs

12

Stephanie
Speros

6:30 PM CrossFit

1 x 2 @ 105 lbs

13

Bryanna
Houdeshell

8:45 AM CrossFit

3 x 2 @ 95 lbs

14

Karol
Anderson

4:30 PM CrossFit

1 x 1 @ 205 lbs