Public Whiteboard

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Components

Back Rack Weighted Carry

Front Squat

Metcon

Settings

Workout

Carry On!

Weightlifting

Back Rack Weighted Carry (Max Weight)

Max weight 100m carry

WOD - FBCF

Front Squat (5 x 3 )

Front Squat

WOD - Home Gym

Metcon (AMRAP - Rounds)

DB Front Squats
2-4-6-8-10-12
* Until you can go no
further unbroken

* Use the heaviest DBs
you have

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

Whiteboard:

Tuesday, November 03, 2020

Male Clients

1

Private

11:00am CrossFit All Leve...

1 x 1 @ 405 lbs

2

Lyman
Anderson

6:30pm CrossFit All Level...

1 x 1 @ 235 lbs

3

Chris
“Old Man” ...

5:30pm CrossFit All Level...

1 x 1 @ 230 lbs

3

Jon
Fallon

5:30pm CrossFit All Level...

1 x 1 @ 230 lbs

4

#Sean
Wieser

4:30pm CrossFit All Level...

1 x 1 @ 227 lbs

5

Juan
Jose

11:00am CrossFit All Leve...

1 x 1 @ 195 lbs

6

Brock
Johnson

11:00am CrossFit All Leve...

1 x 1 @ 185 lbs

7

jaime
mendez

6:30pm CrossFit All Level...

1 x 1 @ 165 lbs

8

Jonny
Baker

5:30am CrossFit All Level...

1 x 1 @ 135 lbs

8

Private

5:30am CrossFit All Level...

1 x 1 @ 135 lbs

9

#Derek
Wilcock

5:30pm CrossFit All Level...

1 x 1 @ 0 lbs

Wrapped knees TOO tight, lost feeling after turn. Chasing Ricky �...

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

1 x 1 @ 175 lbs

2

Annie
Lewis

9:00am CrossFit All Level...

1 x 1 @ 105 lbs

2

Lauren
Pew

9:00am CrossFit All Level...

1 x 1 @ 105 lbs

2

silvia
laub

5:30pm CrossFit All Level...

1 x 1 @ 105 lbs

3

Olga
Soto

6:30pm CrossFit All Level...

1 x 1 @ 85 lbs

3

Sarah
Brois

5:30am CrossFit All Level...

1 x 1 @ 85 lbs

4

Isabella
Rosini

6:30pm CrossFit All Level...

1 x 1 @ 80 lbs

5

Savanna
Fallon

4:30pm CrossFit All Level...

1 x 1 @ 75 lbs

6

Private

5:30am CrossFit All Level...

1 x 1 @ 65 lbs