Public Whiteboard

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Components

Ring Hold + Plank Hold

Odd Man Out

Settings

Workout

11/15/2019

Gymnastics

Ring Hold + Plank Hold (04 Max Effort Sets )

Max effort ring hold right into max effort plank hold.

Workout of the Day

Odd Man Out (AMRAP - Rounds and Reps)

Partner AMRAP in 18 Minutes
P1: 400m Run or 500m Row
P2: 03 Handstand Push-ups
P1: 05 Snatches (95/65, Rx+=135/95)
P2: 07 Pull-ups (Rx+= 04 Ring or Bar Muscle-ups)
P1: 09 Box Jumps (24/20, Rx+=30/24)

*Switch positions after each round.

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

Whiteboard:

Friday, November 15, 2019

Male Clients

1

Seth
McClellan

5:30AM CrossFit

1 x 180

60 rings, 120 plank

2

Cameron
Reeves

5:45PM CrossFit

1 x 151

3

Adam
Delgado

5:45PM CrossFit

1 x 120

3

Anirban
Pal

5:45PM CrossFit

1 x 120

3

jaime
zamora

8:30AM CrossFit

1 x 120

3

Zach
Reeves

4:30PM CrossFit

4 x 120

120, 70, 60,

4

Jack
Davis

4:30PM CrossFit

4 x 110

5

Jack
Davis

5:45PM CrossFit

1 x 90

5

Raine Corado
l

4:30PM CrossFit

4 x 90

90, 90, 90

6

Nick
Davidson

8:30AM CrossFit

1 x 65

7

Chase
Young

4:30PM CrossFit

4 x 60

minute total x4

Female Clients

1

Ashley
Reeves

5:45PM CrossFit

4 x 125

ring plank hold, 60, 70

2

Havuka
Lund

8:30AM CrossFit

1 x 90

3

Tracy
May

8:30AM CrossFit

1 x 75

1:15,

4

Emily
Hunt

5:30AM CrossFit

4 x 60

4

Emily
Nix

5:30AM CrossFit

4 x 60

4

Meg
Brown

5:30AM CrossFit

4 x 60

5

Melissa
McClellan

5:30AM CrossFit

4 x 45

6

Jenn
Reeves

5:45PM CrossFit

1 x 105

7

Becky
Parrish

5:30AM CrossFit

4 x 60

black band on ring holds

8

Hanna
Young

4:30PM CrossFit

4 x 45

purple band