Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Monday WOD

Metcon (1 Rounds for time)

Every 5:00 for 30:00 (6 rounds) complete the following:

Run 400m
1 rope climb (3 progressions)
5 handstand push ups
10 box jump overs 24/20"

**Each round is scored separately. You will enter your SLOWEST round.
Scale reps if needed to finish the rounds in no more than 4:00.

***scale HSPU to 5 wall walks.

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

Whiteboard:

Monday, October 21, 2019

Male Clients

1

Nathan
Trevillian

5:30 PM CrossFit

2:15

2

Mike
Witt

4:30 PM CrossFit

2:58

2:44 fastest

3

Paul
Miller

8:00 AM CrossFit

3:01

2:49

4

Robin
Gautham Mu ...

7:30 PM CrossFit

3:04

that da**d first round.

5

Max
Leaming

5:00 AM CrossFit

3:24

6

Jeff
Smith

4:30 PM CrossFit

4:01

7

Ken
Walma

5:00 AM CrossFit

2:38

2:01 best, box hspu

8

Erik
Manning

6:00 AM CrossFit

2:47

247/40/43/45/43/46 Box pu

9

David
Johnson

8:00 AM CrossFit

2:48

200 run 3/1 prog 5 re pu 12 in box jump 2:14 best

10

Patrick
Dedoyard

6:00 AM CrossFit

2:57

1st round slowest (pike box push up scale) 2.57;2.35;2.29;2.38;2....

11

Johny
Mathur

Drive Thru

3:24

3:20, 3:24, 2:55, 3:01, 3:01, 2:51

12

Harris
Frank

5:00 AM CrossFit

3:30

Box hspu; 3:06 best

13

Ezequiel
Ramirez

5:30 PM CrossFit

3:40

Best 3:19 RX

14

Eduardo
Navarro

7:30 PM CrossFit

3:50

15

Chris
Bryant

5:30 PM CrossFit

3:56

1200m bike / 3 pull ups / 2 wall walks / 20" box

16

Syed
Ali

Drive Thru

3:57

wall walks

17

Tim
Gaddis

8:00 AM CrossFit

3:58

Fastest 3:08 1 abmat for HSPU

18

Dale
Rinkenberger

6:00 AM CrossFit

4:00

Scaled everything to 4 min to get one min rest

19

Private

4:30 PM CrossFit

4:01

20

Robert
Meredith Jr

10:00 AM CrossFit

4:21

3:55 fastest 3 progressions wall walks

21

Tim
McCormick

5:00 AM CrossFit

4:22

scaled rope and handsyand push. 422,401,402,352,353,338

22

Aiden
Bryant

5:30 PM CrossFit

4:32

23

David
Munro

7:30 PM CrossFit

5:00

23

Private

7:30 PM CrossFit

5:00

23

Rich
Marino

4:30 PM CrossFit

5:00

Super Scale all

Female Clients

1

Monica
Lee

4:30 PM CrossFit

3:26

3:18

2

Tina
Bullard

6:00 AM CrossFit

2:50

200 run, 15 lb push press, ring rows box

3

Saskia
Arnesen

10:00 AM CrossFit

3:16

Burpees for HSPU

4

Silvana
Scherer

5:30 PM CrossFit

3:22

5

Joanne
Lewis

6:00 AM CrossFit

3:26

5

Selena
Richter

Drive Thru

3:26

rx except box push ups

6

Hannah
Teece

Drive Thru

3:27

Rx except 2 abmat hspu

7

Jessyca
Doty

4:30 PM CrossFit

3:39

3:17

8

Estela
Falla-Ross

6:00 AM CrossFit

3:50

400M runs all else scaled

8

Sharon
Brooks

6:00 AM CrossFit

3:50

scaled: handstand with abmats and kips, step overs

9

Tammy
Lewis

5:00 AM CrossFit

3:56

10

Jennifer
Yerges

4:30 PM CrossFit

4:02

10

Karen
Sagon

6:00 AM CrossFit

4:02

modified toes to bar, box step ups, and lunges and 200 m run

10

Melisa
Raney

10:00 AM CrossFit

4:02

bike, rr, banded pu, box step

11

Linda
Wright

6:00 AM CrossFit

4:08

scaled

12

Kyra
Odum

5:30 PM CrossFit

4:09

3:42 fastest progressions / wall walks

12

Michelle
Vaughn

4:30 PM CrossFit

4:09

Scaled e-v-e-r-y-t-h-i-n-g!!!!

13

Lissy
Cowdery

5:30 PM CrossFit

4:13

made up my own wod!

14

Amy
Linton

10:00 AM CrossFit

4:21

3:55 with 4 hspu, 3,4,3,4,2,0 hspu

15

Kim
Hullett

10:00 AM CrossFit

4:25

4:03 3rd round

16

Lori
Adkins

5:00 AM CrossFit

4:28

3 wall walks, rest RX

17

Brianna
Doty

4:30 PM CrossFit

4:30

4:06

17

Lisa
Stuttard

5:00 AM CrossFit

4:30

modified :)

18

Holly
Roberts

6:00 AM CrossFit

5:00

18

Jessica
Cowell

7:30 PM CrossFit

5:00

scale - 3 wall walks, 300 m

18

Linnet
Orbe

6:00 AM CrossFit

5:00

18

Lisa
Rodriguez ...

7:30 PM CrossFit

5:00