Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

CrossFit Games Open 11.6

Front Squat

Metcon

Settings

Workout

Wed

Main WOD

A: Metcon (No Measure)

3 sets not for time of
5 tall box jumps
10 BB rows - light and fast
12 alt pistols - 6/6

B: CrossFit Games Open 11.6 (AMRAP - Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

95/65

Team training

A: Front Squat (Build to heavy in 12 min - quick)

Front Squat

B: Metcon (4 Rounds for time)

4 sets each for times of
30 wall ball 25/16
15 TTB
5 Front squats 185/135
Rest 4 min b/t

Accessory Work

AA: Metcon (No Measure)

4 sets of
100m OH carry snatch grip 155/105
Rest 2 min
Ring push ups x 10 @ 31X1
Rest 1 min

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

Whiteboard:

Wednesday, November 02, 2016

Male Clients

1

Aaron
Johnston

4:30 PM CrossFit

5 + 27

2

Drew
Rivera

8:45 AM CrossFit

5 + 4

Nice and steady

3

John
Rogacki

11:30 AM CrossFit

5 + 1

4

Dean
Durfee

4:30 PM CrossFit

5 + 0

4

Rob
D'Angelo

4:30 PM CrossFit

5 + 0

Fran lung!

5

Private

4:30 PM CrossFit

4 + 23

6

Setha
Nhoung

6:45 PM CrossFit

4 + 22

7

Dave
Anderson

4:30 PM CrossFit

4 + 21

81 reps

8

Adam
Michaud

6:30 AM CrossFit

4 + 17

95#

9

Josh
Hackett

11:30 AM CrossFit

4 + 15

9

Mathew
Warren

5: 30 AM CrossFit

4 + 15

10

Chris
Pearcey

6:30 AM CrossFit

4 + 12

10

Scott
Boss

5: 30 AM CrossFit

4 + 12

11

Private

8:45 AM CrossFit

4 + 1

12

Matthew
Zola

4:30 PM CrossFit

3 + 17

13

Private

5: 30 AM CrossFit

3 + 15

14

bill
hall

6:30 AM CrossFit

5 + 0

14

Brian
Niepoky

5: 30 AM CrossFit

5 + 0

65# thruster Kipping Pull ups

15

Bill
Hoppe

8:45 AM CrossFit

4 + 22

45#, kpu

16

Fred
Peterson

5: 30 AM CrossFit

4 + 19

75#

17

Dave
Mosher

8:45 AM CrossFit

4 + 18

65# sore shoulder

18

Jeremy
Rigdon

4:30 PM CrossFit

4 + 9

60#db thrusters

19

Tim
Larkin

8:45 AM CrossFit

4 + 5

#55 for Thrusters

20

Carl
Hickerson

6:30 AM CrossFit

4 + 4

#75

21

Jonathan
Bermudez

5: 30 AM CrossFit

4 + 1

75#

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

5 + 15

2

Erin
Rabidoux

5: 30 AM CrossFit

5 + 3

3

Christine
Ford

4:30 PM CrossFit

5 + 1

91

4

Colette
Matsuda

5: 30 AM CrossFit

4 + 10

5

Cathy
Doyle

5:30 PM CrossFit

3 + 16

52 reps total

6

Karen
Mount

11:30 AM CrossFit

3 + 0

got through 12's moved slow

7

Su
Sparhawk

6:30 AM CrossFit

5 + 18

45#

8

Lindsay
Durfee

4:30 PM CrossFit

5 + 12

55# rr

9

Laura
Liu

6:30 AM CrossFit

5 + 6

55lb

10

Ali
Levy

5:30 PM CrossFit

5 + 1

55 lbs, jumping pull ups

11

Karol
Anderson

4:30 PM CrossFit

5 + 0

35#...kipping pu

11

Shannon
Wiltz

8:45 AM CrossFit

5 + 0

Thrusters = front squats C2B = Ring rows

12

Katelin
Turner

6:30 AM CrossFit

4 + 23

65#, rr

13

Anu
Balu

6:30 AM CrossFit

4 + 15

55#, rr

13

Tracie
Miller

6:30 AM CrossFit

4 + 15

65#, strict pu then rr

14

Lisa
Romary

8:45 AM CrossFit

4 + 5

45lbs

15

Julie
Peterson

8:45 AM CrossFit

4 + 3

55#PU got a little sad @ the end.

16

Krysta
Besser

8:45 AM CrossFit

3 + 16

65# thruster to box. C2B

17

Chelsea
Kilway

5: 30 AM CrossFit

3 + 3

65#