Public Whiteboard

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Components

November Challenge

Bench Press

Dips weighted

Metcon

Back Squat

November Challenge

Handstand Walk

Settings

Workout

Mon

A: November Challenge (Time)

2k row for time

B1: Bench Press (3 x 8 @ 55% - super set with B2)

Bench Press

B2: Dips weighted (3 x 8 , weighted , leave 3-4 in tank)

Full ROM dips w/ weight

C: Metcon (3 Rounds for time)

3 sets each for time
15 pull ups
10m OH walking lunge 135/95

Rx+ - 155/105

Rest 2 b/t

Team training

A: Back Squat (After a good warm up , build to a 1 RM)

Back Squat

B: November Challenge (Time)

2k row for time

C: Handstand Walk (15-20 min HS walk practice)

Handstand Walk

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

Whiteboard:

Monday, November 30, 2015

Male Clients

1

Sam
Rayburn

6:30 PM CrossFit

6:48

2

Mathew
Warren

5: 30 AM CrossFit

6:51

3

Joe
Rayburn

6:30 PM CrossFit

6:56

4

Robert
Ball

6:30 AM CrossFit

7:01

Ugh. Post-vacation.

5

Joey
King

4:30 PM CrossFit

7:08

6

Tom
Holt

5:30 PM CrossFit

7:20

7

Private

6:30 PM CrossFit

7:21

8

Dean
Durfee

5: 30 AM CrossFit

7:23

8

John
Rogacki

11:30 AM CrossFit

7:23

5 seconds faster than last time

9

Dave
Anderson

4:30 PM CrossFit

7:27

10

Chris
Pearcey

6:30 AM CrossFit

7:33

11

Private

8:45 AM CrossFit

7:34

12

Ken
Borst

11:30 AM CrossFit

7:35

5 secs slower

13

Jason
Martin

4:30 PM CrossFit

7:36

14

Kim
Pallister

5: 30 AM CrossFit

7:42

15

Cody
Koenig

6:30 PM CrossFit

7:44

16

Jens
Deppe

11:30 AM CrossFit

7:46

17

Jason
Roraback

5: 30 AM CrossFit

7:48

330 split

18

Fred
Peterson

5:30 PM CrossFit

7:54

18

Private

5: 30 AM CrossFit

7:54

19

Adam
Michaud

11:30 AM CrossFit

8:01

19

Matthew
Zola

11:30 AM CrossFit

8:01

20

Sean
Weeks

11:30 AM CrossFit

8:08

21

Jeff
Hough

5: 30 AM CrossFit

8:12

22

Rob
D’Angelo

4:30 PM CrossFit

8:15

55sec slower - pumpkin pie hangover

23

Dave
Mosher

8:45 AM CrossFit

8:23

24

Dylan
Graham

6:30 PM CrossFit

8:35

25

Jonathan
Bermudez

11:30 AM CrossFit

9:10

26

Alex
Matsuda

5: 30 AM CrossFit

9:18

27

Ram
Hernandez

5: 30 AM CrossFit

7:52

28

Zosimo
Lopez

6:30 PM CrossFit

8:09

29

Private

11:30 AM CrossFit

8:28

30

Alonzo
Lopez

6:30 PM CrossFit

12:50

1500m row

Female Clients

1

miki
hipp

5:30 PM CrossFit

7:53

2

Beth
Poore

5:30 PM CrossFit

8:05

3

Chantell
Fukumae

6:30 PM CrossFit

8:11

4

Katelyn
Eisenhooth

6:30 PM CrossFit

8:15

5

Private

6:30 PM CrossFit

8:20

6

Colette
Matsuda

5: 30 AM CrossFit

8:21

7

Christine
Ford

11:30 AM CrossFit

8:22

8

Katie
HIlgemann

5: 30 AM CrossFit

8:33

9

Haley
Bury

6:30 PM CrossFit

8:35

10

Katie
Longto

6:30 PM CrossFit

8:40

11

Dawna
Graham

11:30 AM CrossFit

8:41

12

Stephanie
Noell

5: 30 AM CrossFit

8:51

13

Piper
Huber

6:30 PM CrossFit

8:54

14

Ashley
Fritz

4:30 PM CrossFit

8:59

15

Melissa
Griffin

5:30 PM CrossFit

9:00

16

Nathalie
Mateer

5: 30 AM CrossFit

9:03

17

Andrea
Samudio

4:30 PM CrossFit

9:21

8 Gauge

18

Kari
Roraback

5: 30 AM CrossFit

9:37

19

Private

11:30 AM CrossFit

5:30

20

Courtney
Floersch

6:30 PM CrossFit

8:49

21

Elizabeth
Murdock

5:30 PM CrossFit

8:50

2k row

22

Alina
Waldo

11:30 AM CrossFit

8:58

23

Sarah
vickers

6:30 PM CrossFit

9:00

24

Alycia
Johnson

11:30 AM CrossFit

9:10

25

Cathy
Doyle

5:30 PM CrossFit

9:13

2000 m row

26

Charisse
Carroll

6:30 AM CrossFit

9:22

27

Stephanie
Carson

6:30 PM CrossFit

9:35

28

Cheri
Lebrun

5: 30 AM CrossFit

9:42

29

Kaco
Newbury

11:30 AM CrossFit

9:55

30

Melissa
Pelham

6:30 AM CrossFit

10:18