Public Whiteboard

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Components

Metcon

Deadlift

Split Jerk

Walking OH lunge

Metcon

Metcon

Settings

Workout

Tues

Main WOD

Metcon (Time)

For time
300m row
25 KB swings 70/53 Russian
25 pull ups
25 KB swings
300m row

10 min cap

Deadlift (3 x 8 @ 60%)

Deadlift

Team training

Split Jerk (5 x 3 , build over sets 70%+)

Split Jerk

Walking OH lunge (3 x 20m @ 165/115 - Rest 2 b/t )

With barbell in OH position perform walking lunges

Metcon (4 Rounds for time)

20/15 cal Assault bike - hard
5 HSPU - strict or kip if need
10 box jumps 24/20
4 sets each for times
Rest 3-4 b/t
HSPU to be UB

Accessory Work

Metcon (Weight)

1 arm DB bench x 8 / arm AHAP
Rest 1 min
1 arm DB row x 8 / arm AHAP
Rest 2 min
3 sets

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

Whiteboard:

Tuesday, October 04, 2016

Male Clients

1

Private

8:45 AM CrossFit

5:04

2

Chris
Pearcey

6:30 AM CrossFit

5:20

blah

3

Rob
D'Angelo

4:30 PM CrossFit

5:24

4

Private

4:30 PM CrossFit

5:45

5

Dean
Durfee

4:30 PM CrossFit

5:48

6

Zachary
Grosshandler

5: 30 AM CrossFit

5:52

7

Dave
Anderson

4:30 PM CrossFit

5:55

8

Jonathan
Bermudez

5: 30 AM CrossFit

6:35

9

Tony
Kordosky

4:30 PM CrossFit

6:36

10

Ken
Borst

11:30 AM CrossFit

6:50

11

Josh
Hackett

11:30 AM CrossFit

7:02

12

Todd
Findlay

4:30 PM CrossFit

7:05

13

DAVE
RASMUSSEN

11:30 AM CrossFit

7:06

14

Rich
Roskopf

5:30 PM CrossFit

4:41

53 kb

15

Joe
Vithayathil

4:30 PM CrossFit

5:30

16

Carl
Hickerson

6:30 AM CrossFit

5:53

#53 KB

17

Kush
Pathak

5:30 PM CrossFit

6:00

green kb

18

Jens
Deppe

11:30 AM CrossFit

6:12

#53 KB (blue) ring rows

19

Dave
Mosher

8:45 AM CrossFit

6:15

53# KB, RR's

19

Jeff
Hough

11:30 AM CrossFit

6:15

55 kb/ring rows

20

Fred
Peterson

5: 30 AM CrossFit

6:17

53#

20

Private

5: 30 AM CrossFit

6:17

21

Andrew
Yancy

5:30 PM CrossFit

6:20

Blue KB, 3 pull ups/22 ring rows

22

Alex
Matsuda

5: 30 AM CrossFit

6:28

53# kb ub pu&rr

23

Jackson
Strouhal

4:30 PM CrossFit

6:30

24

Will
Mahoney

11:30 AM CrossFit

6:35

ring rows, 53#kb

25

Tyler
Anderson

4:30 PM CrossFit

6:40

Female Clients

1

Christine
Ford

11:30 AM CrossFit

6:05

2

Colette
Matsuda

5: 30 AM CrossFit

6:44

3

Rana
Schnaubelt

4:30 PM CrossFit

6:46

4

Dawna
Graham

11:30 AM CrossFit

7:02

5

Private

6:45 PM CrossFit

8:30

6

Katelin
Turner

11:30 AM CrossFit

5:35

35# kb, rr

7

Kate
Kauffman

4:30 PM CrossFit

5:54

Ring rows; 35# kettlebell

8

Paige
Ueltschey

5: 30 AM CrossFit

6:09

Rr

9

Lindsay
Durfee

4:30 PM CrossFit

6:23

35# RR

10

Rebekah
Brown

11:30 AM CrossFit

6:33

RR

10

Su
Sparhawk

6:30 AM CrossFit

6:33

26# kb, rr

11

Karen
Mount

11:30 AM CrossFit

6:51

rx pullups, orange kb

12

Chelsea
Kilway

5:30 PM CrossFit

6:52

53# kb, banded pu

13

Jennifer
Larson

11:30 AM CrossFit

7:02

orange kb; banded pull ups

14

Tracie
Miller

6:30 AM CrossFit

7:10

35# kb

15

Julie
Peterson

11:30 AM CrossFit

7:26

#35 bar p/u, banded combo

16

Karol
Anderson

4:30 PM CrossFit

7:42

35#kb, pull ups