Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Negative Pull-Ups

Good Mornings (w/ Wei ...

Metcon

Settings

Workout

10/03/2019

Weightlifting

Negative Pull-Ups (Max Set EOMOM for 10 Minutes)

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Good Mornings (w/ Weight Plate) (12 Reps EOMOM for 10 Minutes )

https://www.youtube.com/watch?reload=9&v=8GOEpk55Ka8

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 10 Minutes
08 Bar over Burpees
08 Deadlifts (155/105, Rx+=225/155)
08 Alternating Pistols off of a Box (24", Rx+= On Ground)
- Rest 02 Minutes -
AMRAP in 04 Minutes
*Pick up where you left off

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

Whiteboard:

Thursday, October 03, 2019

Male Clients

1

Anirban
Pal

5:45PM CrossFit

1 x 5

2

adolfo
avalos

8:30AM CrossFit

1 x 4

2

Cameron
Reeves

5:30AM CrossFit

3 x 4

2

Jorge
Rojas

5:45PM CrossFit

1 x 4

2

Nick
Davidson

4:30PM CrossFit

1 x 4

banded all the rest

3

Aaron
Coash

6:45 PM CrossFit

2 x 3

1 @33sec

3

Chase
Young

4:30PM CrossFit

2 x 3

3

Michal
Morelos

8:30AM CrossFit

1 x 3

3

Seth
McClellan

5:30AM CrossFit

1 x 3

4

Anthony
Chapman

8:30AM CrossFit

1 x 2

5

Timothy
Montano

4:30PM CrossFit

1 x 10

yellow band

6

Jacob
Young

4:30PM CrossFit

1 x 4

green band

7

jesse
quintana

8:30AM CrossFit

1 x 2

blue and yellow band

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 4

2

Kelly
Brauer

6:45 PM CrossFit

1 x 3

3

Melissa
McClellan

5:30AM CrossFit

1 x 2

4

Zarai
Salayandia

4:30PM CrossFit

1 x 7

purple band

5

Jeannie
Bennett

8:30AM CrossFit

1 x 5

ring rows

6

Annalisa
Delao

5:45PM CrossFit

1 x 4

blue band

6

Jenna
Greer

4:30PM CrossFit

1 x 4

purple band