Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Banded Tricep Extensions

Settings

Workout

Bench Dip Challenge

Warm-up

Metcon (No Measure)

2 Rounds:
15/12 Calories
5 Double Inchworm Push-ups
10 Scorpions
10 Wipers

Then,
15 Bar Dips

Strength

Bench Press ((Details below))

Bench Press

Every :90 x 6 Round:
5 Bench Press (increasing)
5 Calories Assault Bike (MAX EFFORT)

Metcon

Metcon (Time)

For Time:
10 Bench Press (Bodyweight/75% BW)
10 Strict Bar Dips
20 Bench Press (85% BW/ 65%bw)
20 Strict Dips
30 Bench Press (70% BW/ 55% BW)
30 Strict Bar Dips

Details:
Pick a weight you can open with two sets or less.
Adjust your percentages accordingly each round.

Accessory Work

Banded Tricep Extensions (3 x Max Reps)

The key for a huge pump

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

Whiteboard:

Friday, November 05, 2021

Male Clients

1

Nate
Cobb

12pm CrossFit

1 x 5 @ 235 lbs

2

Eric
Cisneros

8am CrossFit

1 x 5 @ 215 lbs

3

Connor
Miller 🍟 🍔

4pm CrossFit

1 x 5 @ 205 lbs

3

Javier
Morales

5am CrossFit

1 x 5 @ 205 lbs

4x5@185,1x5@205

4

Private

6am CrossFit

1 x 5 @ 185 lbs

4

Brandon
Thorsten

7am CrossFit

1 x 5 @ 185 lbs

5

Jason
Jarrells

12pm CrossFit

1 x 5 @ 180 lbs

6

AJ!
Isabelo

5am CrossFit

1 x 5 @ 165 lbs

6

Bryan
Ruezga

6pm CrossFit

1 x 5 @ 165 lbs

115-125-135-145-155-165

6

Eric
Otero

4pm CrossFit

1 x 5 @ 165 lbs

7

Ryan
Holcombe

4pm CrossFit

1 x 5 @ 155 lbs

8

Colin
Courtney

4pm CrossFit

6 x 5 @ 145 lbs

9

Pete
Mc Workman

6am CrossFit

1 x 5 @ 140 lbs

10

Chad
Baker

5am CrossFit

1 x 5 @ 135 lbs

first time back in a while.

10

Tyler
Eickmann

8am CrossFit

1 x 5 @ 135 lbs

11

Ryan
Gift

6am CrossFit

1 x 5 @ 125 lbs

12

Moe
Mubarak

7am CrossFit

1 x 3 @ 135 lbs

Female Clients

1

Kym
Janke

5pm CrossFit

1 x 5 @ 110 lbs

2

Brianna
Perry

4pm CrossFit

1 x 5 @ 100 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 5 @ 100 lbs

3

Brenna
Jarrells

4pm CrossFit

3 x 5 @ 95 lbs

3

Maria
Mercado

6pm CrossFit

1 x 5 @ 95 lbs

40 cals on bike

3

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 95 lbs

4

Betsy
Gelfand

12pm CrossFit

1 x 5 @ 90 lbs

4

Steph
Jarosz

8am CrossFit

1 x 5 @ 90 lbs

Failed last set @ 95, only 3 reps

5

Lisa
Gift

4pm CrossFit

1 x 5 @ 83 lbs

6

Alissa
Cobb

7am CrossFit

3 x 5 @ 80 lbs

7

Emily
Small

8am CrossFit

1 x 5 @ 75 lbs

8

Sharon
Lo

6pm CrossFit

1 x 5 @ 60 lbs

9

Vienna
Kaiser

8am CrossFit

5 x 5 @ 55 lbs

Kept it light

10

Kelsey
Niemann

7am CrossFit

3 x 5 @ 45 lbs

3x5 @ 35

11

Jenny
Hart

6am CrossFit

1 x 2 @ 100 lbs