Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Beep test

Metcon

Settings

Workout

Thursday

Warm-up

2X
12 Windmills
10 Glute ham raises

Metcon (No Measure)

10 Air squats
10 ring rows
10 Push ups
10 Thrusters
10 Kipping swings
10 Glute get ups(5/5)
10 Thrusters(at weight for beep test)
10 Pullups
10 Burpees

Metcon

Beep test (AMRAP - Rounds and Reps)

EMOM for as Long as Possible:
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees

Metcon (3 Rounds for time)

Every 5 minutes complete:
20 Cal bike
20 Cal row

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

Whiteboard:

Thursday, October 25, 2018

Male Clients

1

Dusty
Schmidt

12:00PM CrossFit

10 + 0

2

Jared
Van Anne

12:00PM CrossFit

8 + 0

3

Will
Douglas

12:00PM CrossFit

4 + 0

4

Eric
williams

5:00PM CrossFit

3 + 17

5

Philip
Weinstein

12:00PM CrossFit

3 + 14

5

Stephen
LeBouef

6:00PM CrossFit

3 + 14

6

Brandon
Reid

5:00PM CrossFit

2 + 17

7

Anthony
Hodges

5:00AM CrossFit

2 + 15

8

Mark
Devaughn

5:00AM CrossFit

8 + 0

3 reps of each at 55#

9

Colin
Van Antwerp

6:00PM CrossFit

5 + 11

5 reps per movement

10

Shane
Spearman

5:00PM CrossFit

4 + 8

5s

11

Grant
Beavers

5:00PM CrossFit

3 + 14

5 reps

11

mohammed
alghofaily

6:00PM CrossFit

3 + 14

5 reps per movement

Female Clients

1

Becky
Weinstein

6:00AM CrossFit

14 + 0

35#- 12 rounds of 3/ 2 rounds of 5 ring rows

2

jamie
herron

6:00AM CrossFit

13 + 0

25# and 3 reps of each ring rows

3

jennifer
Douglas

12:00PM CrossFit

9 + 14

15reps each round 25#

4

Nicki
Bergmann

12:00PM CrossFit

5 + 11

333