Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

Friday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

15 mins

Metcon (6 Rounds for reps)

6 Rounds (E2MOM)
Strict Pull Ups
30 secs on 90 secs off

*Use a modification that allows at least 5 full range reps each round

Metcon

Metcon (2 Rounds for weight)

5 Rounds NFT
3 Power Snatch (50-75% 1RM)
5 Box Jumps
7 KBS (As heavy as possible with good form)

Record Power Snatch Weight as round 1, KB Weight as round 2

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

Whiteboard:

Friday, November 13, 2015

Male Clients

1

Joey
White

6:00 PM CrossFit

49 Total Reps

2

Shawn
Mirabal

6:00 AM CrossFit

38 Total Reps

3

Andrew
Ross

5:00 PM CrossFit

35 Total Reps

4

Chad
Harrell

5:00 AM CrossFit

31 Total Reps

5

Michael
Fiery

5:00 PM CrossFit

30 Total Reps

6

Alan
Rosero

5:00 PM CrossFit

48 Total Reps

box p/u

7

Chad
Jenkins

11:00 AM CrossFit

43 Total Reps

ring row with box

8

Dan
Carley

11:00 AM CrossFit

41 Total Reps

9

Jorge
Armenta

6:00 AM CrossFit

30 Total Reps

green and red

9

Justin
Higbee

5:00 PM CrossFit

30 Total Reps

Female Clients

1

Holli
Christ

6:00 AM CrossFit

42 Total Reps

2

Esther
Aguayo

5:00 PM CrossFit

31 Total Reps

3

Emperatriz
Martinez

6:00 PM CrossFit

53 Total Reps

4

Carolina
Martinez

6:00 PM CrossFit

46 Total Reps

5

Michelle
Shuck

9:00 AM CrossFit

33 Total Reps

1 red band

6

Private

11:00 AM CrossFit

30 Total Reps

6

Libba
Armenta

11:00 AM CrossFit

30 Total Reps

ring rows

6

Mallory
Fiery

5:00 PM CrossFit

30 Total Reps

6

Shelly
Jones

11:00 AM CrossFit

30 Total Reps

2 red bands