Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Tuesday WOD

After warm up, spend some time practice handstands, kipping, muscle ups, double unders, etc.

Metcon (Time)

5 rounds for time of:

Row 500m
20 hand release push ups
15 box jump overs 24/20"

Rest 2:00 between rounds

RX+ (10 handstand push ups each round sub for hand release push ups)

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

Whiteboard:

Tuesday, November 19, 2019

Male Clients

1

Mike
Witt

4:30 PM CrossFit

23:20

2

Robin
Gautham Mu ...

6:30 PM CrossFit

27:14

3

Paul
Miller

8:00 AM CrossFit

27:21

4

Private

4:30 PM CrossFit

23:04

5

James gill ...
l

8:00 AM CrossFit

23:24

negative splits last 2 rounds

6

Donnie
Barbour

Drive Thru

24:56

7

Harris
Frank

5:00 AM CrossFit

25:13

8

Syed
Ali

6:30 PM CrossFit

25:35

9

Tim
McCormick

5:00 AM CrossFit

25:52

10

Aaron
Carver

4:30 PM CrossFit

26:05

11

Dave
Lombardo

5:00 AM CrossFit

26:31

12

Austin
Ingram

6:30 PM CrossFit

26:36

24in box

13

Jason
Jones

5:00 AM CrossFit

27:25

NO GAS SLOW SLOW SLOW

14

Tim
Gaddis

8:00 AM CrossFit

27:30

15

Max
Leaming

6:00 AM CrossFit

28:25

16

Mike
McCleery

6:00 AM CrossFit

29:00

17

AJ
Ross

6:00 AM CrossFit

29:30

Day 2

18

Jim
Bolen

5:30 PM CrossFit

29:56

19

Tom
Boyle

5:00 AM CrossFit

30:29

20

Clint
VanHoy

8:00 AM CrossFit

26:15

10” box step overs (knee)

21

Chris
Bryant

Drive Thru

26:53

10 HRPU good form / 20" box / 3:40-9:19-15:05-21:02-26:53

22

Johny
Mathur

Drive Thru

26:56

Did it at neighborhood gym. Used alternative for row and 20” heig...

23

Rich
Marino

4:30 PM CrossFit

28:58

Sit-ups for pushups

24

Jeff
Davis

4:30 PM CrossFit

29:17

used 20in box jumps

25

Jeff
Bixler

6:30 PM CrossFit

31:45

20 in.

Female Clients

1

Monica
Lee

4:30 PM CrossFit

27:41

2

Marie
Holbrook

Drive Thru

28:18

3

Saskia
Arnesen

Drive Thru

26:25

4

Tracy
Jennings

6:00 AM CrossFit

28:16

5

Tonika
Taylor

6:00 AM CrossFit

29:33

18 handstand push up

6

Hannah
Teece

Drive Thru

29:53

7

Selena
Richter

Drive Thru

30:44

8

Monica
Dingler

8:00 AM CrossFit

18:43

3 rounds knee pups

9

Florisa
Acosta

8:00 AM CrossFit

24:53

4 rounds only

10

Sharon
Brooks

6:00 AM CrossFit

27:49

STEP UPS

11

Brenda
Miller

8:00 AM CrossFit

27:55

dumbell push ups. sore r wrist

12

Michelle
Gillespie

8:00 AM CrossFit

28:27

45# plate hops. 20# floor press

13

Joanne
Lewis

6:00 AM CrossFit

28:50

14

Michelle
Vaughn

6:00 AM CrossFit

29:00

knee pushps, small box

15

Estela
Falla-Ross

6:00 AM CrossFit

29:12

STEP UP/PROLON DAY 2

16

Katherine
Tullis

Drive Thru

29:23

small box + 25# plate jumps

17

Kelly
Ulman

5:30 PM CrossFit

30:18

18

Alison
Dickens

6:30 PM CrossFit

30:41

12in +45#; knee hrpu

19

Nancy
Miller

6:30 PM CrossFit

31:58

14 in

20

Alacia
Troutman

10:00 AM CrossFit

32:10

21

Monica
hattaway

6:30 PM CrossFit

34:22

20" bx jump6-10-10-15-15 PR

22

Vanessa
Kennedy

8:00 AM CrossFit

38:33

Scaled the shit outta that