Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Jerk

Metcon

Metcon

Settings

Workout

CF - 11/2/21

A:

1 x
400m run
20 pass throughs
15 strict press
10 push press
5 push jerks

B: Push Jerk (6 x 2 push jerk @75-80% on the 2 )

C: Metcon (4 Rounds for time)

4 sets:
10 db bench press 50/35
15 hspu
30 sit up
rest :90 btw sets

eahc set consists of:
10 DB bench (2 db's)
15 hspu
30 situps

D: Metcon (AMRAP - Rounds)

alt emom x 14
20/15 cal c2 bike
50 DU

max rds completed is 14

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

Whiteboard:

Tuesday, November 02, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

6 x 2 @ 245 lbs

2

Tyler
Parker

5:00 AM CrossFit

6 x 2 @ 225 lbs

3

Jeremy
Hutzel

11:30 AM CrossFit

6 x 2 @ 205 lbs

3

Mark
Miller

7:00am CrossFit

6 x 2 @ 205 lbs

4

Voncha
Reddy

7:00am CrossFit

6 x 2 @ 165 lbs

5

Ben
Hanback

11:30 AM CrossFit

6 x 2 @ 160 lbs

6

David
Kan

6:00 PM CrossFit

6 x 2 @ 155 lbs

6

Luke
Frauhiger

6:00 PM CrossFit

6 x 2 @ 155 lbs

7

Chris
Beavers

7:00am CrossFit

6 x 2 @ 150 lbs

Female Clients

1

Ryan
Elizabeth ...

11:30 AM CrossFit

6 x 2 @ 125 lbs

3 @ 115 3 @ 125

2

Camille
Cline

11:30 AM CrossFit

6 x 2 @ 115 lbs

2

Jordan
Wylie

4:00 PM CrossFit

6 x 2 @ 115 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

6 x 2 @ 115 lbs

3

Amy
Rahn

4:00 PM CrossFit

6 x 2 @ 105 lbs

4

Private

6:00 PM CrossFit

6 x 2 @ 95 lbs

4

Kaitlyn
Ellis

7:00am CrossFit

6 x 2 @ 95 lbs

4

Kristen
Kerby Graves

6:00 PM CrossFit

6 x 2 @ 95 lbs

4

Morgan
Webb

5:00 AM CrossFit

6 x 2 @ 95 lbs

4

Tori
Tesmer

5:00 AM CrossFit

6 x 2 @ 95 lbs

5

Sage
West

11:30 AM CrossFit

6 x 2 @ 90 lbs

5

Tori
Lyczkowski

7:00am CrossFit

6 x 2 @ 90 lbs

6

Viviana
Gutierrez

6:00 AM CrossFit

6 x 2 @ 85 lbs

7

Tiffiny
Oakley

6:00 PM CrossFit

6 x 2 @ 65 lbs

8

Nicole
Rieman

6:00 AM CrossFit

6 x 2 @ 40 lbs