Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Settings

Workout

Stepping back

Warm-up

Deadlift Warmup (No Measure)

2 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 Alternating Toe Touches
10 Cossack Squats
5 Empty Barbell Good Mornings
10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Deadlift (3 Reps every 1:30 x 10)

Metcon

Metcon (Time)

For time, 30-20-10 Reps of:
Power Cleans (115/75lbs) (155/105lbs)
Step Back Lunges (bodyweight)
2x Double Unders

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

Whiteboard:

Friday, October 22, 2021

Male Clients

1

Nate
Cobb

12pm CrossFit

1 x 3 @ 373 lbs

1

Robby
Tabellija

12pm CrossFit

1 x 3 @ 373 lbs

2

Izick
Espinoza

4pm CrossFit

1 x 3 @ 365 lbs

3

Ryan
Keith

12pm CrossFit

1 x 3 @ 352 lbs

160 kg. 8 am

4

Fabricio
🦍

12pm CrossFit

1 x 3 @ 336 lbs

5

Brian
Kalmenson

6am CrossFit

1 x 3 @ 335 lbs

5

Laith
Quntar

4pm CrossFit

1 x 3 @ 335 lbs

5

Tyler
Eickmann

8am CrossFit

1 x 3 @ 335 lbs

6

Daniel
Schaerer

6am CrossFit

1 x 3 @ 315 lbs

7

Ryan
Figuerado

4pm CrossFit

1 x 3 @ 287 lbs

8

Private

CrossFit: 5:00 AM

1 x 3 @ 275 lbs

8

Paul
Miller

4pm CrossFit

1 x 3 @ 275 lbs

9

Ryan
Gift

6am CrossFit

1 x 3 @ 265 lbs

10

Joe
McConico

4pm CrossFit

1 x 3 @ 255 lbs

11

Moe
Mubarak

8am CrossFit

1 x 3 @ 235 lbs

11

Ryan
Holcombe

6pm CrossFit

1 x 3 @ 235 lbs

12

Christian
Lopez

12pm CrossFit

1 x 3 @ 225 lbs

13

Joel
Briggs

8am CrossFit

1 x 3 @ 215 lbs

14

Pete
Mc Workman

6am CrossFit

7 x 3 @ 205 lbs

15

Emilio
Lee

12pm CrossFit

10 x 3 @ 145 lbs

Started with 35lbs each side. With 45 lbs barbell - added 10 lbs ...

Female Clients

1

Amanda
Carson

12pm CrossFit

1 x 3 @ 295 lbs

2

Jenie
Reyes

6pm CrossFit

1 x 3 @ 270 lbs

3

Priscilla
Villarreal

12pm CrossFit

1 x 3 @ 235 lbs

4

Kym
Janke

4pm CrossFit

1 x 3 @ 225 lbs

5

Rachael
Hoffman

7am CrossFit

1 x 3 @ 210 lbs

6

Melissa
Gomez

7am CrossFit

1 x 3 @ 205 lbs

Heaaaaavvvyyyy

7

Private

5pm CrossFit

1 x 3 @ 200 lbs

8

Janis
Green

8am CrossFit

1 x 3 @ 195 lbs

9

Alissa
Cobb

6am CrossFit

1 x 3 @ 190 lbs

9

Hollie
Tkac

12pm CrossFit

1 x 3 @ 190 lbs

10

Brianna
Perry

4pm CrossFit

1 x 3 @ 185 lbs

11

Theresa
Brinsa

4pm CrossFit

1 x 3 @ 180 lbs

Sore !!!!

12

Steph
Jarosz

8am CrossFit

10 x 3 @ 175 lbs

Stayed at same weight ~ 80%

12

Christina
Oh

4pm CrossFit

1 x 3 @ 175 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 3 @ 175 lbs

13

Sharon
Lo

6pm CrossFit

1 x 3 @ 170 lbs

14

Rachael
Record

7am CrossFit

1 x 3 @ 155 lbs

15

Lindsey
Hempy

CrossFit: 5:00 AM

1 x 3 @ 140 lbs

Still broken from Wed