Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

10.22.19

Warm up
600m Row

Metcon (Time)

For Time (30min Cap)

30 DB Snatch
30 Box Jumps
30 Power Snatch
600m Run
30 DB HCJ(1DB)
30 Box Jumps
30 Hang Clean and Jerks

Coach Tip*Tailor this Grind workout so you are able to do sets of 5-8 reps unbroken of both barbell mvmnts. DB weight should be tailored to big sets of both DB mvmnts. You should not finish faster than 22 minutes

Cool Down
Grab a foam roller or barbell and mash your sore muscles.

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

Whiteboard:

Tuesday, October 22, 2019

Male Clients

1

Ryan
Bellamy

8:00 am CrossFit

20:36

50 lb DB, 24", 135

2

Eric
Resman

6:00 am CrossFit

29:38

135lb / 50

3

Josh
Bridge

4:30 pm CrossFit

19:28

50# DB; .8m AB, 95# BB

4

Troy
LyTell

4:30 pm CrossFit

19:53

35 LB 85 LB 24"

5

Austin
Jennings

5:30 pm CrossFit

21:06

6

Bobby
Fuentes

8:00 am CrossFit

23:40

95 lb 30dub

7

Costa
Poulias

8:00 am CrossFit

24:35

125, 50

8

Herbert
Segura

6:00 am CrossFit

24:43

115lbs

9

Dylan
Placher

5:30 pm CrossFit

25:00

10

Andy
Hengstebeck

11:45 AM CrossFit

27:08

50# DB/ 95# BB

11

Kevin
Potter

11:45 AM CrossFit

27:29

12

Joe
Guyette

11:45 AM CrossFit

28:43

50lbs Db, 105 Snatch & PCleans

Female Clients

1

meaghan
markey

8:00 am CrossFit

24:34

65lbs,25lb DB, 24'

2

Melissa
Sereda

6:30 pm CrossFit

26:40

3

Denise
Savinsky

4:30 pm CrossFit

18:14

4

Terri
Thomas

4:30 pm CrossFit

18:54

25#db

5

Kelli
Blasi

4:30 pm CrossFit

19:52

lite wt

6

Ivanys
Vasseur

4:30 pm CrossFit

20:00

7

Kelly
Stakely

8:00 am CrossFit

21:09

85#, 95#, 35#DB

8

Anita
Valdez

5:30 pm CrossFit

21:15

9

Marilyn
Stein

8:00 am CrossFit

22:18

35lb bar, 12lb DB, row

10

Katie
Cook

6:00 am CrossFit

24:18

85#, 35lb db

11

Jessica
Wise

11:45 AM CrossFit

24:54

75# BB 25#DB Row 800 Step ups 24'"

12

Judy
DaRocha

6:00 am CrossFit

26:18

65 lbs, 25 lbs