Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

2-Position Snatch

2-Position Snatch

Metcon

Bulgarian Split Squats

Handstand Push-ups

Settings

Workout

Tues

Main WOD

A: Metcon (Time)

42-30-18 of DUs
21-15-9 of Push press 95/65

B: Metcon (Weight)

EMOM 10 of
1 power snatch
1 OH squat
1 Snatch
Start at 50% max and build

Team training

A: 2-Position Snatch (Build for 15 min)

B: 2-Position Snatch (Every 90s for 15 min @ 80% of today)

C: Metcon (AMRAP - Rounds)

Every 90s for 15 min
3 Ring MU
3 Ring dips from top of last MU

Accessory Work

AA: Bulgarian Split Squats (3 x 8/leg @ 45/30)

AB: Handstand Push-ups (Clusters 6.6.6.6 x 3)

Handstand Push-ups

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

Whiteboard:

Tuesday, November 08, 2016

Male Clients

1

Joe
Vithayathil

11:30 AM CrossFit

2:17

unbroken

2

Zachary
Grosshandler

5: 30 AM CrossFit

2:23

Unbroken

3

Aaron
Johnston

4:30 PM CrossFit

2:24

4

Dean
Durfee

4:30 PM CrossFit

2:26

5

Joe
Rayburn

6:45 PM CrossFit

2:40

6

Tom
Holt

4:30 PM CrossFit

2:53

7

Private

4:30 PM CrossFit

3:15

8

Rich
Roskopf

11:30 AM CrossFit

3:22

9

John
Rogacki

11:30 AM CrossFit

3:28

10

Rob
D'Angelo

4:30 PM CrossFit

3:29

11

Private

8:45 AM CrossFit

3:51

12

Chris
Pearcey

6:30 AM CrossFit

3:56

13

Dave
Anderson

4:30 PM CrossFit

4:08

14

Todd
Findlay

4:30 PM CrossFit

3:22

DUs were an estimate. Unbroken SP

15

Private

11:30 AM CrossFit

3:48

16

Private

5: 30 AM CrossFit

4:09

17

Fred
Peterson

5: 30 AM CrossFit

4:13

75#,DUs

18

Jason
Martin

4:30 PM CrossFit

4:36

DU attempts, 95lb

19

Jeff
Hough

11:30 AM CrossFit

4:38

singles/95lb

20

Paul
Schopp

5:30 PM CrossFit

5:00

21-15-5 DU attempts 21-15-5 95lbs

21

Dave
Mosher

8:45 AM CrossFit

5:01

75#

22

Jonathan
Bermudez

5: 30 AM CrossFit

5:17

RX weight, 2:1 singles

Female Clients

1

Christine
Ford

11:30 AM CrossFit

2:44

2

Haley
Bury

6:45 PM CrossFit

2:47

3

Krysta
Besser

4:30 PM CrossFit

3:30

4

Katelin
Turner

6:45 PM CrossFit

4:19

5

Karol
Anderson

4:30 PM CrossFit

3:27

DU's; 35#...shoulder :-/

6

Lindsay
Durfee

4:30 PM CrossFit

3:40

65# DU attempts

7

Colette
Matsuda

4:30 PM CrossFit

3:44

65#, du attempts

8

Jen
Thomason

5: 30 AM CrossFit

3:53

Singles and 55lbs

9

Rana
Schnaubelt

4:30 PM CrossFit

4:09

During attempts

10

Julie
Peterson

11:30 AM CrossFit

4:10

55# combo du/singles

11

Ali
Levy

6:45 PM CrossFit

4:18

12

Kathy
Lohne

8:45 AM CrossFit

4:37

Singles and 65#

13

Tracie
Miller

6:30 AM CrossFit

4:48

rx weight, single unders

14

Anu
Balu

6:30 AM CrossFit

4:55

55#-21,60#-15,9 su

15

Dawna
Graham

8:45 AM CrossFit

4:56

16

Casey
Pierson

5:30 PM CrossFit

5:18

21-15-9 DU 65lb

17

Sangeetha
Nandan

8:45 AM CrossFit

6:17