Public Whiteboard

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Components

Metcon

Back Squat

Back Squat

Metcon

Metcon

Settings

Workout

Mon

Main WOD

A: Metcon (4 Rounds for reps)

30s max burpee
30s max pull ups
30s max push press 95/65
Consecutive sets
Rest 3 min b/t sets
4 sets

B: Back Squat (build to a moderate / heavy set of 10)

Back Squat

Team training

A: Back Squat (Clusters 8,8,8 x 2 , moderate )

Back Squat

B: Metcon (AMRAP - Rounds)

EMOM 30 of
Min 1- 35 DUs
Min 2 - 12 power snatch 75/55
Min 3 - 15 KB swing Russian 70/53

Accessory Work

AA: Metcon (Weight)

3 sets each of
7-10 weighted pull ups strict
Rest 1 min
1-2 pegboard ascents
Rest 1 min
10 power jerks w/ DBs AHAP
Rest 2 min

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

Whiteboard:

Monday, November 28, 2016

Male Clients

1

Drew
Rivera

8:45 AM CrossFit

209 Total Reps

2

Aaron
Johnston

4:30 PM CrossFit

192 Total Reps

3

HP
Park

4:30 PM CrossFit

185 Total Reps

4

Dean
Durfee

4:30 PM CrossFit

174 Total Reps

5

Zachary
Grosshandler

5: 30 AM CrossFit

167 Total Reps

6

Private

4:30 PM CrossFit

162 Total Reps

7

Chris
Pearcey

6:30 AM CrossFit

157 Total Reps

8

Adam
Michaud

6:30 AM CrossFit

147 Total Reps

9

Nolan
Fisk

4:30 PM CrossFit

146 Total Reps

10

Fred
Peterson

4:30 PM CrossFit

140 Total Reps

Ouch!

11

Mathew
Warren

5: 30 AM CrossFit

138 Total Reps

12

Private

5: 30 AM CrossFit

129 Total Reps

13

Jason
Roraback

5:30 PM CrossFit

128 Total Reps

STRICT

13

Private

5: 30 AM CrossFit

128 Total Reps

14

Jeremy
Rigdon

4:30 PM CrossFit

127 Total Reps

15

Tony
Kordosky

5:30 PM CrossFit

125 Total Reps

16

Tom
Holt

5:30 PM CrossFit

123 Total Reps

17

Jason
Martin

4:30 PM CrossFit

122 Total Reps

18

Todd
Findlay

4:30 PM CrossFit

120 Total Reps

19

David
Fisher

5: 30 AM CrossFit

119 Total Reps

20

Paul
Schopp

5:30 PM CrossFit

108 Total Reps

21

Jonathan
Bermudez

5: 30 AM CrossFit

102 Total Reps

22

Private

8:45 AM CrossFit

174 Total Reps

23

Joe
Vithayathil

11:30 AM CrossFit

162 Total Reps

ring PU (wrist)

24

Jens
Deppe

5: 30 AM CrossFit

137 Total Reps

#75 Push press

25

Brian
Niepoky

5: 30 AM CrossFit

132 Total Reps

26

Scott
Vernon

11:30 AM CrossFit

126 Total Reps

75# ring rows

27

Bill
Hoppe

8:45 AM CrossFit

110 Total Reps

28

Alex
Matsuda

5: 30 AM CrossFit

109 Total Reps

65#

29

Chris
Kvamme

6:30 AM CrossFit

106 Total Reps

30

Sean
Weeks

11:30 AM CrossFit

104 Total Reps

65#

31

Matt
Waldo

5: 30 AM CrossFit

97 Total Reps

32

Danny
Carson

8:45 AM CrossFit

91 Total Reps

75#

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

176 Total Reps

2

Haley
Bury

5: 30 AM CrossFit

158 Total Reps

3

Melissa
Griffin

4:30 PM CrossFit

136 Total Reps

4

Colette
Matsuda

5: 30 AM CrossFit

127 Total Reps

5

Cathy
Doyle

5:30 PM CrossFit

122 Total Reps

6

Rebekah
Brown

6:30 AM CrossFit

110 Total Reps

7

Nathalie
Mateer

5: 30 AM CrossFit

154 Total Reps

45#, RRs

8

Lindsay
Durfee

4:30 PM CrossFit

153 Total Reps

65# RR

9

Claire
Alexander

5:30 PM CrossFit

146 Total Reps

#45 PUSH PRESS

10

Karol
Anderson

4:30 PM CrossFit

138 Total Reps

35# -shoulder, pull ups

11

Paige
Ueltschey

5: 30 AM CrossFit

128 Total Reps

12

Lisa
Romary

8:45 AM CrossFit

121 Total Reps

45lb pp rr

13

Katelin
Turner

6:45 PM CrossFit

119 Total Reps

b/p banded pullups, 65#

14

Kelsae
Stentzel

11:30 AM CrossFit

118 Total Reps

14

Krysta
Besser

8:45 AM CrossFit

118 Total Reps

65#, plank burpees

15

Piper
Huber

6:45 PM CrossFit

116 Total Reps

jump pu/ 65#

16

Teresa
Morescalchi

5: 30 AM CrossFit

115 Total Reps

55#

17

Anu
Balu

6:30 AM CrossFit

114 Total Reps

rr

18

Jen
Thomason

5: 30 AM CrossFit

113 Total Reps

19

Su
Sparhawk

6:30 AM CrossFit

110 Total Reps

Rx weight, band assisted pull ups

20

Sangeetha
Nandan

6:30 AM CrossFit

92 Total Reps