Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Toes-To-Bar

Pull-ups

Metcon

Snatch

Clean and Jerk

Settings

Workout

Wed

Main WOD

A: Metcon (AMRAP - Reps)

7 Minute AMRAP: Increasing Reps
2 RX Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)
4 RX Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)

4 G2OH
8 Alternating Pistols

8 G2OH
16 Alternating Pistols

B: Toes-To-Bar (Cluster 5.5.5 x 3)

Toes-To-Bar

C: Pull-ups (Strict cluster 5.5.5 / 3.3.3 x 3 )

Pull-ups

Team training

A: Metcon (AMRAP - Reps)

7 Minute AMRAP: Increasing Reps
2 RX Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)
4 RX Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)

4 G2OH
8 Alternating Pistols

8 G2OH
16 Alternating Pistols

B: Snatch (Build to a 1 rep in 20 min)

Snatch

C: Clean and Jerk (Build to a 1 rep in 20 min)

Clean and Jerk

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

Whiteboard:

Wednesday, November 25, 2015

Male Clients

1

Private

4:30 PM CrossFit

104 Reps

2

Dave
Anderson

4:30 PM CrossFit

100 Reps

Masters

2

Drew
Rivera

5: 30 AM CrossFit

100 Reps

Made it to the round of 32 G2OH (got 10 G2OH)

3

Aaron
Johnston

11:30 AM CrossFit

92 Reps

3

Andy
Mount

5: 30 AM CrossFit

92 Reps

115# & Pistols

4

Mike
Ford

11:30 AM CrossFit

91 Reps

115#+ pistols

5

Jason
Martin

4:30 PM CrossFit

82 Reps

Masters - with pistols (85lb g2oh)

6

Rich
Roskopf

11:30 AM CrossFit

74 Reps

115# + Pistols

7

Scott
Boss

4:30 PM CrossFit

108 Reps

Masters

8

Chris
Pearcey

8:45 AM CrossFit

104 Reps

Scaled division

9

Jason
Roraback

4:30 PM CrossFit

95 Reps

MASTERS

10

Dean
Durfee

5: 30 AM CrossFit

72 Reps

Masters version

10

Fred
Peterson

8:45 AM CrossFit

72 Reps

85#

11

Jeff
Hough

5: 30 AM CrossFit

68 Reps

Masters

12

John
Rogacki

11:30 AM CrossFit

55 Reps

rail pistols (minimal hold)

Female Clients

1

Kindra
Veith

5:30 PM CrossFit

100 Reps

75# & pistols

2

Chelsea
Henning

6:30 AM CrossFit

96 Reps

3

Christine
Ford

11:30 AM CrossFit

93 Reps

75# + pistols

4

Deb
Reser

4:30 PM CrossFit

70 Reps

masters 14# wb, 55# oh

5

Haley
Bury

6:30 PM CrossFit

61 Reps

6

Jessica
Riordan

5:30 PM CrossFit

42 Reps

7

Dawna
Graham

6:30 AM CrossFit

104 Reps

Masters Rx - 10ft target/14# ball

8

Nathalie
Mateer

5: 30 AM CrossFit

100 Reps

55#, 10#

9

Patti
Smith

5: 30 AM CrossFit

93 Reps

8#

10

Julie
Peterson

11:30 AM CrossFit

90 Reps

plus some. Wow, thx Dawna for the tips. Felt so much better.

10

Lindsey
Angell

4:30 PM CrossFit

90 Reps

#35 overhead, #6 wallball/ air squats

11

Keesa
Garcia

5:30 PM CrossFit

80 Reps

12

Private

6:30 PM CrossFit

76 Reps

13

Sarah
Holman

6:30 PM CrossFit

64 Reps

16 c+j plus 6 pistols

14

Sarah
vickers

4:30 PM CrossFit

63 Reps

55# 12# wall squats

15

Ashley
Fritz

4:30 PM CrossFit

55 Reps

55# 10# WB

15

Lisa
Romary

8:45 AM CrossFit

55 Reps

55lbs oh green KB front squat

16

Private

11:30 AM CrossFit

51 Reps