Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Tri Sprint

Goat Work

Last workout of the Open is this Friday! Last chance to work on any movements we havent seen yet.

Metcon (Calories)

5 Rounds:
AMRAP 4:
20 Shuttle Runs (10 Meters)
20/15 Cal Bike
Max Calorie Row
Rest 4 Minutes Between Rounds

Score is total amount of calories on the rower

Accessory

2 rounds
DB alt bench press x 12 total
Banded tricep kickbacks x 10 each
Plate Y raises x 10
DB tempo hammer curl x 10

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

Whiteboard:

Tuesday, November 05, 2019

Male Clients

1

Nate
Smith

12:00pm CrossFit

140 Calories

33,28,30,23,26

2

Justin
Arndt

4:30pm CrossFit

136 Calories

3

Aaron
Thomas

4:30pm CrossFit

132 Calories

4

Stephen
Sutherland

4:30pm CrossFit

120 Calories

5

Marc
Williams

8:00am CrossFit

113 Calories

6

Ryan
Cain

6:00am CrossFit

108 Calories

7

Jackson
Cramer

6:00am CrossFit

98 Calories

8

Shawn
Grushecky

3:30pm CrossFit

87 Calories

9

Private

7:30pm CrossFit

86 Calories

10

Bobby
Stanley

4:30pm CrossFit

85 Calories

11

Charlie
Labritz

12:00pm CrossFit

84 Calories

12

Will
Furlow

6:00am CrossFit

82 Calories

13

Rick
Kyle

6:30pm CrossFit

72 Calories

16, 16, 13, 14, 13

14

Brandon
Cook

5:30pm CrossFit

62 Calories

15

Bobby
Maldonado

6:30pm CrossFit

49 Calories

Regret showing up

16

Ray
Betler

3:30pm CrossFit

47 Calories

17

Eric
Kinsley

3:30pm CrossFit

27 Calories

18

davidj
myers

4:30pm CrossFit

0 Calories

18

Mark
Victor

6:30pm CrossFit

0 Calories

19

Curtis
Wentz

7:30pm CrossFit

80 Calories

20

Zack
Mullikin

5:30pm CrossFit

77 Calories

21

Tom
Henson

6:00am CrossFit

66 Calories

22

Guadalupe
Leon

7:30pm CrossFit

48 Calories

23

Chuck
Scatterday

8:00am CrossFit

23 Calories

24

Rob
Stansbury

5:30pm CrossFit

7 Calories

25

Karthi
M

6:00am CrossFit

0 Calories

Female Clients

1

Hannah
Abraham

3:30pm CrossFit

80 Calories

2

Kayla
Brand

6:00am CrossFit

66 Calories

3

Kalyn
Noechel

5:30pm CrossFit

63 Calories

10/14/12/13/14

4

Briana
Kocher

5:30pm CrossFit

54 Calories

5

Caitlin
Ray

3:30pm CrossFit

51 Calories

6

Jenna
Bailey

6:00am CrossFit

25 Calories

5, 5, 6, 4, 5

7

Casey
Baird

12:00pm CrossFit

96 Calories

8

Nicole
Opbroek

12:00pm CrossFit

93 Calories

9

Meghan
Phillips

8:00am CrossFit

63 Calories

14-16-16-17 (27 first round but messed up shuttles)

10

Lexi
Douglas

5:30pm CrossFit

49 Calories

9,9,9,10,12

11

Cindy
Victor

6:30pm CrossFit

35 Calories

10 cal bike

12

Rebecca
Stansbury

6:00am CrossFit

33 Calories

13

Cari
Murral

8:00am CrossFit

31 Calories

14

Mary
Oldham

6:00am CrossFit

30 Calories

15

Andrea
Johnston

8:00am CrossFit

26 Calories

Rounds 3 - 5 bike 10 cal

16

Erin
McCarthy

8:00am CrossFit

25 Calories

1st round-16 (sprint mistake)

17

Lisa
Henson

6:00am CrossFit

19 Calories

18

Joyce
Kinsley

12:00pm CrossFit

0 Calories

Who’s counting 🥵🤷‍♀️

18

Leigh
Chandler

4:30pm CrossFit

0 Calories

18

Sarah
Civitillo

6:00am CrossFit

0 Calories