Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

The Joker

Paused Front Squat

Close Grip Bench Press

Clean

Settings

Workout

Day 3 of Superhero Training

Yoga/Mobility

Foam Roll Lats or Chest w/ Lacrosse Ball

Warm-up

Thruster Warm up

2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters

WOD

The Joker

The Joker (Calories)

HAHA
15 Minute AMCAP (As Many Calories As Possible)
Max Effort row w/ Death by Cleans
(row until min 1, do 1 clean, get back on rower till min 2 then 2 cleans...continue)
* Score is Calories rowed*

Rx: 50% of Clean 1 RM
RX+: 1-5 Min: at least 7 cals, 6-10 Min: at least 5 cals, 11-15 Min: at least 3 cals

Skill/Strength

Paused Front Squat (3x5)

Paused Front Squat

Your 3x5 can be at different weights

Superhero Training

Weightlifting

Close Grip Bench Press (3x5)

Hands inside shoulder width.

Clean (3x3)

Clean

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

Whiteboard:

Friday, December 02, 2016

Male Clients

1

King
Ray

5:20 PM CrossFit

208 Calories

top of the box bitches....really 108

2

LLOYD
HARRIS

4:10PM CrossFit

150 Calories

115#

3

Craig
Maffei

9:30 AM CrossFit

137 Calories

kev muhahahaha 120# - missed 2 rds

4

Brendon
Jimenez

Lift Sesh w/ Jared 3PM-4P...

117 Calories

135lbs

5

Kevin
Martinez

Lift Sesh w/ Jared 3PM-4P...

115 Calories

127.5lbs

6

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

112 Calories

Restarted after round 3

7

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

106 Calories

7

lance
cartwright

6:30 AM CrossFit

106 Calories

8

Tom
Wire

4:10PM CrossFit

100 Calories

Rested round 8 & 11

9

Clark
moncure

6:30 AM CrossFit

94 Calories

10

Freddy
Aubert

5:20 AM CrossFit

71 Calories

75lbs

11

Brett
Simmon

4:10PM CrossFit

119 Calories

Rested on 11 & 13

12

Cyrus
Medrano

4:10PM CrossFit

96 Calories

115#

13

Matt
Osborn

6:30 PM CrossFit

88 Calories

65lb

14

John
Schwall

4:10PM CrossFit

49 Calories

15

Ryan
Spitznagel

5:20 AM CrossFit

0 Calories

machine turned off

Female Clients

1

Audrey
Crismon

6:30 PM CrossFit

125 Calories

2

Tracy
Auber

5:20 AM CrossFit

114 Calories

55# cleans

3

Katie
Harris

4:10PM CrossFit

90 Calories

rested 1 round

4

Emily
Hilton

9:30 AM CrossFit

81 Calories

cleans 45 lbs

5

Buffie
Plack

6:30 PM CrossFit

63 Calories

6

Angel
Baran

9:30 AM CrossFit

60 Calories

65 lb clean

7

Destinee
Medrano

4:10PM CrossFit

83 Calories

8

Heather
Powell

4:10PM CrossFit

76 Calories

35#

9

Angie
Grant

5:20 PM CrossFit

68 Calories

25 bar

10

Brandi
Schwall

4:10PM CrossFit

49 Calories

55lbs

11

Andrea
Sierra

5:20 AM CrossFit

10 Calories

45 lb-14 cleans