Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Double-Unders

Metcon

Settings

Workout

CF - 10/14/20

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: Double-Unders (6x :30 on / :30 off - max rep DU total reps)

Double-Unders

C: Metcon (No Measure)

3x
50’ db farmer hold lunge; rest :30
15 deadlift 225/155; rest :90

D: Metcon (Time)

4 rounds for time:
10 bjo 24/20
8 burpee
6 power clean and jerk 155/105

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

Whiteboard:

Wednesday, October 14, 2020

Male Clients

1

Flynt
Foster

6:00 AM CrossFit

1 x 314

2

_Stuart
Chandler

5:00 PM CrossFit

1 x 300

50 DU every :30

3

David
Kan

6:00 PM CrossFit

1 x 242

4

Ben
Hanback

4:00 PM CrossFit

1 x 222

56-38-38-30-30-30 = 222

5

JD
Mason

5:00 PM CrossFit

1 x 204

6

Tyler
Parker

5:00 AM CrossFit

1 x 127

127 reps total

7

Kevin
Kraft

11:30 AM CrossFit

1 x 24

Max unbroken, lost track of reps

8

Dwayne
Vick

5:00 PM CrossFit

6 x 51

6 DU 45 SU

9

Cory
Rexford

11:30 AM CrossFit

6 x 5

Got 3-4 per round

Female Clients

1

Laura Lynn
Williams

11:30 AM CrossFit

1 x 245

40ish per round

2

Hadley
Davenport

11:30 AM CrossFit

1 x 57

3

Sage
West

11:30 AM CrossFit

1 x 35

Need practice!

4

Flor
Jalikis

5:00 AM CrossFit

6 x 5

30 sec kneeling skier appr 5 cal

5

Laura
Kim

6:00 PM CrossFit

1 x 0

A few attempts

5

Maggie
Edwards

6:00 PM CrossFit

1 x 0

some du, singles

5

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 0

Practiced du

5

Susie
Bilbro

6:00 AM CrossFit

1 x 0

Singles