Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

WOD - November 2, 2018

Gymnastics

EMOM 12

Min 1: 40s Double-Kettlebell Overhead Carry (18-35/35-53)*
Min 2: 8 Single-Arm Ring Rows - R
Min 3: 8 Single-Arm Ring Rows - L
Min 4: 40s Hollow Rocks or Hollow Hold

*Can sub DBs if needed. Scale with single-KB carries
https://www.youtube.com/watch?v=6zZy5fCWUxA

Metcon

Metcon (6 Rounds for reps)

"Ghostly Encounters"

6 Rounds of:
1 Min Max Cal Row
1 Min Max Burpees
1 Min Max Plate Hops (45# Plate)
1 Min Rest

Rx+= Sub AB Cal for Row

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

Whiteboard:

Friday, November 02, 2018

Male Clients

1

Private

4:30 PM CrossFit

656 Total Reps

2

Private

5:00 AM CrossFit

572 Total Reps

3

Michael
Wolf

5:00 AM CrossFit

557 Total Reps

4

Justin
Ramer

10:00 AM CrossFit

554 Total Reps

5

Jeff
Smith

10:00 AM CrossFit

492 Total Reps

6

Aaron
Carver

10:00 AM CrossFit

486 Total Reps

AWESOME!

7

Jason
Jones

4:30 PM CrossFit

469 Total Reps

8

AJ
Ross

6:00 AM CrossFit

424 Total Reps

9

Wallis
Shoppy

5:30 PM CrossFit

415 Total Reps

10

Steve
Golden

5:30 PM CrossFit

355 Total Reps

Bike

11

Rob
Blackwell

8:00 AM CrossFit

663 Total Reps

113/110/109/110/110/111

12

Ben
Reid

5:30 PM CrossFit

602 Total Reps

13

Brennan
Wesolowski

10:00 AM CrossFit

595 Total Reps

14

Tory
Hornsby

5:30 PM CrossFit

587 Total Reps

15

Dale
Rinkenberger

8:00 AM CrossFit

576 Total Reps

16

Chris
Lenox

10:00 AM CrossFit

494 Total Reps

17

Mike
Brown

5:00 AM CrossFit

463 Total Reps

18

Chris
Bryant

5:30 PM CrossFit

439 Total Reps

439

19

Harris
Frank

5:00 AM CrossFit

431 Total Reps

20

David
Johnson

8:00 AM CrossFit

409 Total Reps

21

Tom
Boyle

5:00 AM CrossFit

362 Total Reps

22

Jeff
Austin

8:00 AM CrossFit

342 Total Reps

23

Dave
Lombardo

5:00 AM CrossFit

300 Total Reps

24

Robert
Roth

5:30 PM CrossFit

463 Total Reps

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

513 Total Reps

2

Lisa
Zawacki

10:00 AM CrossFit

634 Total Reps

3

Andrea
Bauer

8:00 AM CrossFit

561 Total Reps

4

LeAnn
Austin

8:00 AM CrossFit

544 Total Reps

5

Rachel
Blackwell

10:00 AM CrossFit

542 Total Reps

6

Vicki
Mason

5:30 PM CrossFit

521 Total Reps

7

Alexis
Angier

8:00 AM CrossFit

516 Total Reps

8

Angie
Bryant

5:30 PM CrossFit

510 Total Reps

that sucked

8

Vanessa
Kennedy

Drive Thru

510 Total Reps

9

Jen
Thompson

4:30 PM CrossFit

507 Total Reps

10

Jessyca
Doty

5:30 PM CrossFit

502 Total Reps

11

Staci
Hamilton

5:30 PM CrossFit

501 Total Reps

12

Karlye
Ramer

10:00 AM CrossFit

496 Total Reps

13

Linda
Wright

6:00 AM CrossFit

483 Total Reps

13

Sherry
Godfrey

6:00 AM CrossFit

483 Total Reps

14

Angela
Ing

8:00 AM CrossFit

481 Total Reps

15

Kerry
Welch

10:00 AM CrossFit

465 Total Reps

16

Lori
Adkins

Drive Thru

458 Total Reps

17

Estela
Falla-Ross

6:00 AM CrossFit

457 Total Reps

17

Jena
Marullo

8:00 AM CrossFit

457 Total Reps

17

Lissy
Cowdery

5:30 PM CrossFit

457 Total Reps

18

Amanda
Bogard

Drive Thru

445 Total Reps

19

Private

5:30 PM CrossFit

436 Total Reps

20

Sharon
Brooks

6:00 AM CrossFit

427 Total Reps

21

Florisa
Acosta

6:00 AM CrossFit

397 Total Reps

22

Victoria
Duncan

4:30 PM CrossFit

395 Total Reps

23

Jami
Latham

8:00 AM CrossFit

394 Total Reps

24

Marie
Holbrook

Drive Thru

390 Total Reps

25

Amy
Linton

10:00 AM CrossFit

384 Total Reps

26

Terry
VanHoy

6:00 AM CrossFit

291 Total Reps

27

Katherine
Tullis

Drive Thru

380 Total Reps

scaled on steps

28

Monica
Lee

5:30 PM CrossFit

366 Total Reps

29

Saskia
Arnesen

10:00 AM CrossFit

340 Total Reps

15# slam ball, foot injury

30

Lily
Anderson

10:00 AM CrossFit

307 Total Reps

15# ball slam, still recovering