Public Whiteboard

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Components

Weighted Pull-ups

Weighted Pull-ups

Pull-ups

Metcon

Settings

Workout

Pull-UP

Weightlifting

Weighted Pull-ups (3 x 3 )

The Strict Pull-up

Weighted Pull-ups (3 x 1 )

The Strict Pull-up

Weightlifting Fitness:

Pull-ups (5 x 5 )

Pull-ups

WOD

Metcon (Time)

Rx+
In pairs: 100-cal. Row Partner Holds the top of the Pull-Up

Rx
In pairs: 100-cal. Row Partner Holds a Bar Hang in a tuck

Fitness
In pairs: 75-cal. Row Partner holds the top of a Ring Row.

*One person Rows while the other does the hold
*Partner can only perform Rowing calories while other partner is performing the Hold. A drop does not mean you need to transition; you can hop back up.
*Allocate calories as needed; it does not need to be even.

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

Whiteboard:

Thursday, November 21, 2019

Male Clients

1

Jon
Fallon

5:30pm CrossFit All Level...

3 x 3 @ 88 lbs

2

Brock
Johnson

5:30pm CrossFit All Level...

3 x 3 @ 53 lbs

2

kevin
varghese

5:30am CrossFit All Level...

3 x 3 @ 53 lbs

3

Lyman
Anderson

6:30pm CrossFit All Level...

3 x 3 @ 40 lbs

pronated

4

Chris
“Old Man” ...

5:30pm CrossFit All Level...

3 x 3 @ 35 lbs

4

John
Iskandar

5:30pm CrossFit All Level...

3 x 3 @ 35 lbs

5

#Sean
Wieser

5:30pm CrossFit All Level...

3 x 3 @ 27.5 lbs

6

Aaron
Barvitz

4:30pm CrossFit All Level...

3 x 3 @ 26 lbs

6

Yaser
Alabdullah

4:30pm CrossFit All Level...

3 x 3 @ 26 lbs

7

Private

5:30am CrossFit All Level...

3 x 3 @ 25 lbs

8

Del
Tutt

5:30pm CrossFit All Level...

3 x 3 @ 2 lbs

+2 213

9

#Derek
Wilcock

5:30pm CrossFit All Level...

3 x 2 @ 53 lbs

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

3 x 3 @ 35 lbs

2

Savanna
Fallon

5:30pm CrossFit All Level...

3 x 3 @ 5 lbs

strict- previous kipping?

3

Amanda
McFarland

5:30pm CrossFit All Level...

3 x 3 @ 0 lbs

3

amy
an

5:30pm CrossFit All Level...

3 x 2 @ 0 lbs