Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Squat Snatch

Metcon

Settings

Workout

Snakebite

The Crossfit Open starts this Thursday! Click here to find out what the Open is all about: https://open.crossfit.com/

Warm-up

2 Rounds:
10/7 Cal Bike
10 PVC Pass Throughs
5 Overhead Squats
10 Kipping Swings
5 DB High Pulls (ea)
R1) Pigeon
R2) Squat Hold

Then,

Barbell Warm-Up

Strength

Squat Snatch (Build to a heavy 1 rep)

Squat Snatch

Work on keeping the bar close and aggresivly pulling yourself under the bar.
https://www.youtube.com/watch?v=GhxhiehJcQY&t=6s <<<Squat Snatch

Metcon

Metcon (Time)

21-15-9:
Squat Snatch (95/65)
Pull-Ups (RX+ Chest to bar)

https://www.youtube.com/watch?v=lzRo-4pq_AY <<<Kipping Pull-ups
https://www.youtube.com/watch?v=p9Stan68FYM <<<Kipping Chest to bar

Core

3 rounds
MB rainbow slams x 10 total
Ring rollouts x 10
Side plank pulses x 10 each

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

Whiteboard:

Monday, October 07, 2019

Male Clients

1

Justin
Arndt

4:30pm CrossFit

1 x 1 @ 235 lbs

2

Andrew
Starsick

4:30pm CrossFit

1 x 1 @ 215 lbs

PR (form is horrible)

3

Dawson
Sheetz

3:30pm CrossFit

1 x 1 @ 205 lbs

Failed lockout @ 225

4

Jacob
Raymond

5:30pm CrossFit

1 x 1 @ 175 lbs

4

Marc
Williams

12:00pm CrossFit

1 x 1 @ 175 lbs

4

Zack
Mullikin

5:30pm CrossFit

1 x 1 @ 175 lbs

5

Eric
Pethtel

5:30pm CrossFit

1 x 1 @ 170 lbs

6

Stephen
Sutherland

4:30pm CrossFit

1 x 1 @ 165 lbs

7

Brandon
Cook

5:30pm CrossFit

1 x 1 @ 155 lbs

7

Curtis
Wentz

7:30pm CrossFit

1 x 1 @ 155 lbs

7

Naby
Damarputra

4:30pm CrossFit

1 x 1 @ 155 lbs

7

Nate
Smith

12:00pm CrossFit

1 x 1 @ 155 lbs

7

Ryan
Cain

6:00am CrossFit

1 x 1 @ 155 lbs

8

Private

6:30pm CrossFit

1 x 1 @ 145 lbs

8

Bobby
Stanley

4:30pm CrossFit

1 x 1 @ 145 lbs

8

Kyle
Ritchie

6:00am CrossFit

1 x 1 @ 145 lbs

8

Rick
Kyle

6:30pm CrossFit

1 x 1 @ 145 lbs

30lb PR

8

Thamer
Alshammari

3:30pm CrossFit

1 x 1 @ 145 lbs

8

Tyler
Messenger

8:00am CrossFit

1 x 1 @ 145 lbs

9

Charlie
Labritz

12:00pm CrossFit

1 x 1 @ 135 lbs

9

Morgan
Batton

4:30pm CrossFit

1 x 1 @ 135 lbs

9

Ray
Betler

3:30pm CrossFit

1 x 1 @ 135 lbs

Ugly, but it counts.

9

Will
Furlow

6:00am CrossFit

1 x 1 @ 135 lbs

Hang power snatch

10

Jeff
Martucci

6:00am CrossFit

1 x 1 @ 125 lbs

11

Aaron
Frymier

6:30pm CrossFit

1 x 1 @ 115 lbs

11

Chuck
Scatterday

8:00am CrossFit

1 x 1 @ 115 lbs

12

Guadalupe
Leon

7:30pm CrossFit

1 x 1 @ 105 lbs

12

Rob
Stansbury

5:30pm CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Amber
Smith

6:00am CrossFit

1 x 1 @ 135 lbs

Not a PR

2

Hana
Thixton-Nolan

8:00am CrossFit

1 x 1 @ 125 lbs

Attempted #135 - not feelin it 🤷🏻‍♀️

2

Kirsten
Rayner

6:00am CrossFit

1 x 1 @ 125 lbs

2

Sarah
Civitillo

6:00am CrossFit

1 x 1 @ 125 lbs

3

Briana
Kocher

5:30pm CrossFit

1 x 1 @ 120 lbs

Took like 6 tries

3

Teresa
Stire

8:00am CrossFit

1 x 1 @ 120 lbs

4

Kaitlyn
Johnson

8:00am CrossFit

1 x 1 @ 115 lbs

5

Amelia
Parsons

3:30pm CrossFit

1 x 1 @ 110 lbs

6

Kalyn
Noechel

5:30pm CrossFit

1 x 1 @ 105 lbs

6

Meghan
Phillips

8:00am CrossFit

1 x 1 @ 105 lbs

7

Seretha
hall

8:00am CrossFit

1 x 1 @ 100 lbs

8

Phylicia
Hixson

4:30pm CrossFit

1 x 1 @ 95 lbs

9

Rachel
Allio

4:30pm CrossFit

1 x 1 @ 85 lbs

10

Nicoletta
Ciampa

6:00am CrossFit

3 x 1 @ 75 lbs

10

chelsea
workman

5:30pm CrossFit

1 x 1 @ 75 lbs

🤬

10

Haley
Summerfield

6:00am CrossFit

1 x 1 @ 75 lbs

11

Kayla
Brand

6:00am CrossFit

1 x 1 @ 70 lbs

12

April
Marshalek

4:30pm CrossFit

1 x 1 @ 65 lbs

13

Leigh
Chandler

4:30pm CrossFit

1 x 1 @ 0 lbs

13

Lexi
Douglas

7:30pm CrossFit

1 x 1 @ 0 lbs

Fit Body