Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Squat Clean

Squat Clean Battery Test

Lactic Repeat RX with ...

Lactic Repeat Scaled ...

Lactic Repeat RX with Row

Lactic Repeat Scaled ...

Settings

Workout

Monday, November 2nd

Warm-up

1 Set:

12 Cal Bike/Row
10 Push Ups
12 Step Ups
10 Barbell Front Squats
30 sec Hollow Hold

Strength

Squat Clean

Squat Clean

Take 12mins to establish a 1 rep max squat clean.
Take 2:30-3mins to rest between sets. This is NOT for time, enjoy the rest and build smart.

Warm up/Building sets
3 reps @ 50%
3 reps @ 60%
2 reps @ 75%
1 rep building until time is up.

Squat Clean Battery Test (AMRAP - Reps)

8min AMRAP
Squat Cleans @ 80% of todays 1RM clean.

*When logging note the weight used.

Metcon

Lactic Repeat RX with Bike (2 Rounds for time)

Lactic Repeat RX
2 Sets
15/12 Cal Bike
20 Alt DB Snatches @ 50/35
10 Burpees Box Jump Overs
20/15 Cal Bike
10 Burpees Box Jump Overs
20 Alt DB Snatch @ 50/35
15/12 Cal Bike
-5min rest-

Lactic Repeat Scaled with Bike (2 Rounds for time)

Lactic Repeat Scaled
2 Sets
12/10 Cal
20 Alt DB Snatches @ 35/25
10 No Push Burpees Box Overs
15/12 Cal
10 No Burpees Box Overs
20 Alt DB Snatch @ 35/25
12/10 Cal
-5min rest-

Lactic Repeat RX with Row (2 Rounds for time)

Lactic Repeat RX
2 Sets
250m Row
20 Alt DB Snatches @ 50/35
10 Burpees Box Jump Overs
500m Row
10 Burpees Box Jump Overs
20 Alt DB Snatch @ 50/35
250m Row
-5min rest-

Lactic Repeat Scaled with Row (2 Rounds for time)

Lactic Repeat Scaled
2 Sets
200m Row
20 Alt DB Snatches @ 35/25
10 No Push Burpees Box Overs
400m Row
10 No Burpees Box Overs
20 Alt DB Snatch @ 35/25
200m Row
-5min rest-

Class Notes

20 minute cap. This includes rest. Pick one of these workouts, depending on your station and which ever will give you the best opportunity to finish this wod. Keep the effort high, recover, and try to match your first round's time.

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

Whiteboard:

Monday, November 02, 2020

Male Clients

1

Michael
Simpson

PM WOD 4:45

1 x 1 @ 265 lbs

95-135-185-215-235-255-265

2

Abe
Ramirez

PM WOD 6:00

1 x 1 @ 250 lbs

3

Mark
Fuentes

PM WOD 4:45

1 x 1 @ 245 lbs

4

Andy
Relford

PM WOD 4:45

1 x 1 @ 235 lbs

4

Luke
Hankner

PM WOD 4:45

1 x 1 @ 235 lbs

4

marcus
ardiel

AM WOD 6:45

1 x 1 @ 235 lbs

5

Marshall
Mortley

AM WOD 6:45

1 x 1 @ 230 lbs

6

Adam
Gross

PM WOD 6:00

1 x 1 @ 225 lbs

6

Christian
Gomez

PM WOD 3:30

1 x 1 @ 225 lbs

6

Jonathan
Shoemaker

PM WOD 6:00

1 x 1 @ 225 lbs

6

Mauricio
Somarribas

AM WOD 6:45

1 x 1 @ 225 lbs

7

Zach
Smith’

AM WOD 5:30

1 x 1 @ 220 lbs

PR

8

Eric
Glarborg

AM WOD 6:45

1 x 1 @ 215 lbs

8

Jason
Barnes

PM WOD 4:45

1 x 1 @ 215 lbs

8

Mike
"Mikkle" M ...

PM WOD 3:30

1 x 1 @ 215 lbs

8

Ryan
Katona

PM WOD 4:45

1 x 1 @ 215 lbs

95 x 3 125 x 3 145 x 2 165 x 1 185 x 1 205 x 1 215 x 1

9

Micah
Easterling

PM WOD 6:00

1 x 1 @ 205 lbs

10

Scott
Brooks

AM WOD 5:30

1 x 1 @ 195 lbs

11

Jayce
Mawson

AM WOD 6:45

1 x 1 @ 185 lbs

12

Tom
Neale

AM WOD 6:45

1 x 1 @ 175 lbs

13

CRAIG
RATLIFF

PM WOD 3:30

1 x 1 @ 155 lbs

13

Private

AM WOD 5:30

1 x 1 @ 155 lbs

14

Jason
McDermott

AM WOD 6:45

1 x 1 @ 135 lbs

15

Joseph
Ulibarri

AM WOD 5:30

1 x 1 @ 130 lbs

3x65, 3x80, 2x100, 10s until max

Female Clients

1

Carly
Newlands

PM WOD 3:30

1 x 1 @ 225 lbs

2

Ivonne
Lobo

PM WOD 6:00

1 x 1 @ 155 lbs

3

Danielle
Walker

PM WOD 6:00

1 x 1 @ 150 lbs

4

Samantha
Jaramillo

Open Gym 1pm and 2:15pm (...

1 x 1 @ 145 lbs

No PR for me today

5

Natasha
Bates

PM WOD 4:45

1 x 1 @ 140 lbs

#10 PR!

6

Abby
Bassie

AM WOD 11:30

1 x 1 @ 135 lbs

6

Brittany
Anderson

AM WOD 5:30

1 x 1 @ 135 lbs

6

Lindsey
Baldwin

PM WOD 4:45

1 x 1 @ 135 lbs

6

Robin
Molina

PM WOD 3:30

1 x 1 @ 135 lbs

7

Gloria
Lopez

PM WOD 4:45

1 x 1 @ 130 lbs

Power cleans

7

Lily
Johnson

PM WOD 4:45

1 x 1 @ 130 lbs

7

Liz
Russo

PM WOD 3:30

1 x 1 @ 130 lbs

8

Kelsey
Vigil

AM WOD 5:30

1 x 1 @ 120 lbs

3x65lbs 3x75 3x85 2x95 1x105 1x115 1x120

9

Elizabeth
Gomez

PM WOD 6:00

1 x 1 @ 115 lbs

9

Natalie
Dalton

AM WOD 5:30

1 x 1 @ 115 lbs

10

Marisol
Silva

PM WOD 4:45

1 x 1 @ 110 lbs

11

Danielle
Knust

PM WOD 3:30

1 x 1 @ 105 lbs

Consistently a couple of times with rest in between

11

Melissa
Martinez

AM WOD 11:30

1 x 1 @ 105 lbs

12

Sara
Fellows

AM WOD 5:30

1 x 1 @ 95 lbs

13

Jann
Kindel

AM WOD 6:45

1 x 1 @ 90 lbs

85

14

Betsy
Hyde

AM WOD 5:30

1 x 2 @ 75 lbs

55 65 65 70 75

15

KRISTIAN
FAZIO

AM WOD 5:30

1 x 1 @ 70 lbs