Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Death By Pull-ups

Metcon

Cleans and Squat comp ...

100 Pistols

10/10/15

Settings

Workout

10/31/16

In's

3 x 10 goblet squats

Yoga/Mobility

Pigeon pose

Warm-up

Ultimate Barbell Warm-up
2 Rounds for time
5 Deadlifts
5 DL w/ High Pull
5 Cleans
5 Strict Press

Then...

2 Rounds
5 Snatch Grip Press
5 Snatch Balance
5 Overhead Squats
5 Hang Squat Snatch

Skill/Strength

Death By Pull-ups (AMRAP - Rounds and Reps)

Death by Pull-ups
1:00-2:00
1 Pull-ups

2:00-3:00
2 Pull-ups

3:00-4:00
3 Pull-ups

So on and so on until death do you part.

20 Minute Cap

Scaled:
Any Pull-up scale (Except Ring Rows)

RX:
Pull-ups

RX+:
Chest-to-Bar Pull-ups

Strict Pull-ups. 13 Minute Cap........muhahahahaha

WOD

Metcon (Time)

Welcome to Heck!!!
2016m Row or 1.5 mile run
Then...
2 Rounds
5 Squat Snatch
15 Clean and Jerk
RX: 135/95
RX+: 155/105

Out's

Row 2016 meters

Superhero Training

Yoga/Mobility

couch stretch

Skill/Strength

Cleans and Squat complex EMOM (AMRAP - Rounds)

10 min EMOM complete this complex at 85% 1 RM clean and Jerk OR jerk weight.

1 power clean+ 3 Front squats + 1 split jerk

Gymnastics

100 Pistols (Time)

100 Pistols for time (50 Each leg)

Rx: No modification

WOD

10/10/15 (Time)

AMRAP 12 Min
5 x Power Snatch
10 x Pull ups
15 x sit ups
Rx:95/65
Rx:105/75

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

Whiteboard:

Monday, October 31, 2016

Male Clients

1

Grant
McHaney

6:30 PM CrossFit

8 + 26

strict pullups

2

Brandon
Dues

5:20 PM CrossFit

11 + 13

Strict. Unbroken through 8.

3

Josh
Davlin

5:20 PM CrossFit

10 + 16

4

Craig
Maffei

4:10PM CrossFit

10 + 8

strict

5

Brendon
Jimenez

5:20 PM CrossFit

9 + 27

Strict

6

Kevin
Martinez

Open Gym 3PM-7:30 PM

9 + 7

7

Jared
Williams

Open Gym 3PM-7:30 PM

9 + 6

8

Caleb
Pickard

5:20 AM CrossFit

5 + 18

9

Daniel
Hilton

9:30 AM CrossFit

13 + 0

scaled 5min +

9

lance
cartwright

6:30 AM CrossFit

13 + 0

barbell scale

10

Lee
Ambrose

4:10PM CrossFit

10 + 12

11

John
Schwall

5:20 AM CrossFit

8 + 0

Blk bnd

12

Matt
Osborn

6:30 PM CrossFit

5 + 3

Work on lat pull

Female Clients

1

Katie
Harris

6:30 PM CrossFit

6 + 30

2

Angie
Grant

5:20 PM CrossFit

13 + 3

bands Kept going time permitting

3

Angel
Baran

9:30 AM CrossFit

13 + 0

1 attempt at pu

3

Audrey
Crismon

4:10PM CrossFit

13 + 0

barbell scale

3

Brandi
Schwall

5:20 AM CrossFit

13 + 0

3

Brittany
Pickard

5:20 AM CrossFit

13 + 0

3

Emily
Hilton

9:30 AM CrossFit

13 + 0

3

Janet
James

5:20 AM CrossFit

13 + 0

Bar pullups

3

Private

6:30 AM CrossFit

13 + 0

3

Katie
Dorton

9:30 AM CrossFit

13 + 0

3 strict PU

3

Katlyn
Matuzek

4:10PM CrossFit

13 + 0

scaled barbell

3

Rachel
Kimbrell

6:30 AM CrossFit

13 + 0

barbell scale

3

Tracy
Auber

9:30 AM CrossFit

13 + 0

4

Buffie
Plack

6:30 PM CrossFit

10 + 25

Barbell scale

5

Steph
Karins

5:20 AM CrossFit

10 + 0

banded 10, 8, 8

6

Bianca
Weber

5:20 PM CrossFit

8 + 0

7

Andrea
Sierra

5:20 AM CrossFit

3 + 0

8

Nicole
Dues

5:20 PM CrossFit

0 + 0

squats with 55# bar up to 6 rounds x3 and then 10 per round remai...