Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean and Jerk

Metcon

Settings

Workout

CF Linchpin 191115

Warm-up

3 rounds w/ empty bar:
5 Good Mornings
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses

Pre-WOD Mobility:
Banded OH distraction (2 min each side)
T-spine anchor (3 min)

Weightlifting

Clean and Jerk (10-8-6-4, do a set every 3 minutes)

Clean and Jerk

Metcon

Metcon (Time)

30 Clean and Jerks for time, 70% 1RM

Post-WOD Recovery

Triceps smash (2 min each side)
T-spine rake/roll (3 min)

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

Whiteboard:

Thursday, November 14, 2019

Male Clients

1

Harry
Stein

Open Gym 11am - 1pm

1 x 4 @ 185 lbs

2

Jason
Shand

6:00 AM CrossFit

1 x 4 @ 155 lbs

2

Mason
Coursey

CrossFit: 5:00 AM

1 x 4 @ 155 lbs

2

Richard
Bruce

4:30 PM CrossFit

1 x 4 @ 155 lbs

3

Kevin
Baird

CrossFit: 10:00 AM

1 x 4 @ 135 lbs

3

Wes
Stinchcomb

CrossFit: 5:00 AM

1 x 4 @ 135 lbs

135

4

Justin
Callas

4:30 PM CrossFit

1 x 4 @ 120 lbs

5

Sean
Donovan

5:30 PM CrossFit

1 x 4 @ 115 lbs

6

Omar
Stookey

CrossFit: 10:00 AM

1 x 4 @ 110 lbs

7

James
Elliott

CrossFit: 5:00 AM

1 x 4 @ 95 lbs

7

Ron
Bunch

6:00 AM CrossFit

1 x 4 @ 95 lbs

Female Clients

1

Irish
Sirmons

Open Gym 11am - 1pm

1 x 4 @ 125 lbs

65-95-115-125, 2 at 135

2

Alicia
Higginbotham

CrossFit: 10:00 AM

1 x 4 @ 115 lbs

2

Liz
Gilbert

CrossFit: 5:00 AM

1 x 4 @ 115 lbs

3

Brittany
Brooks

CrossFit: 10:00 AM

1 x 4 @ 90 lbs

3

Maureen
McDonough

5:30 PM CrossFit

1 x 4 @ 90 lbs

60, 70, 80, 90

4

Leesa
Fritz

4:30 PM CrossFit

1 x 4 @ 80 lbs

5

Jessie-Lee
Nichols

CrossFit: 10:00 AM

1 x 4 @ 75 lbs

started at 45lbs

5

Kelley
Wallace

CrossFit: 5:00 AM

1 x 4 @ 75 lbs

6

Joanne
(Joe) Hill ...

6:00 AM CrossFit

1 x 4 @ 70 lbs

7

Amanda
Trull

CrossFit: 5:00 AM

1 x 4 @ 65 lbs

8

Elese
Kyle

CrossFit: 10:00 AM

1 x 4 @ 60 lbs

worked up to 70%