Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

CF - 10/07/20

A:

Dynamic warm up
25’ segments
High knees
Butt kicks
Elbow to instep
Lateral shuffle ( 25’ each direction )
Walking straight leg kick
Inch worm
x2

B: Metcon (No Measure)

Accessory / load/reload

6x :20 / :10 squat jumps ( focus on loading/reloading mechanics )
6x:10 / :20 split squat jumps; rest :30 btw sets

C: Metcon (Time)

3 rounds for time:
20 deadlift 155/105
20 wall ball 30/20
Rest 2:00

D: Metcon (Time)

5 rounds for time:
200’ shuttle run ( 25’ x 8 )
7-10 hspu

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

Whiteboard:

Wednesday, October 07, 2020

Male Clients

1

_Sena
Agbeko

5:00 PM CrossFit

2:57

2

Nate
Dodd

5:00 PM CrossFit

2:58

Sena still the champ🔥💪🏼

3

Brandon
Zajac

4:00 PM CrossFit

3:37

1:11 / 1:09 / 1:17 Rest not included

4

Travis
Shore

6:00 PM CrossFit

4:04

5

Henry (Nick)
Nickells

6:00 PM CrossFit

4:50

6

Flynt
Foster

6:00 AM CrossFit

5:30

7

Tyler
Parker

5:00 AM CrossFit

5:40

8

Kevin
Kraft

4:00 PM CrossFit

7:11

9

Luke
Wylie

7:00am CrossFit

10:03

10

Tom
Daniel

6:00 AM CrossFit

7:26

155lb DL + 20lb wall ball

Female Clients

1

Ryan
Elizabeth ...

4:00 PM CrossFit

4:47

Working time; 8:47 total time

2

Christina
Chandler

6:00 AM CrossFit

4:54

3

Kat
Brosnan

6:00 PM CrossFit

5:36

4

Laura Lynn
Williams

12:30 PM CrossFit

7:32

5

Destinee
Johnson

7:00am CrossFit

11:28

6

Shannon
Lyczkowski

6:00 PM CrossFit

4:08

85lb dl, 10 lb wb

7

Jessica
Dodd

5:00 PM CrossFit

4:57

105; 14

8

Amy
Rahn

5:00 PM CrossFit

4:58

9

Lauren
McKnight

6:00 AM CrossFit

5:47

14lb

10

Laura
Kim

4:00 PM CrossFit

7:59

14lbs