Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

Metcon

Settings

Workout

Tuesday WOD

Shoulder Press (Work to heavy set of 5 shoulder press (rack okay))

Shoulder Press

Complete 5 working sets. After each set of shoulder press, complete

- 10 strict toes to bar, strict knee raises

- 10 prone double dumbbell rows (put bench on top of plates if arms are too long to lockout)

https://www.youtube.com/watch?v=BcQbmFkcrRQ

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP with a partner of:

10/7 calorie bike
10 ball slams 25/15#

Alternate complete rounds. Score is total rounds + any extra reps

RX+ - 15/10 cals, 15 ball slams

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

Whiteboard:

Tuesday, December 03, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 5 @ 155 lbs

2

Max
Leaming

5:00 AM CrossFit

1 x 5 @ 135 lbs

2

Mike
Witt

4:30 PM CrossFit

1 x 5 @ 135 lbs

2

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 135 lbs

3

Harris
Frank

5:00 AM CrossFit

1 x 5 @ 125 lbs

4

Chris
Lenox

10:00 AM CrossFit

5 x 5 @ 115 lbs

4

Dave
Lombardo

5:00 AM CrossFit

4 x 5 @ 115 lbs

4

Jason
Jones

5:00 AM CrossFit

1 x 5 @ 115 lbs

4

Tim
McCormick

5:00 AM CrossFit

1 x 5 @ 115 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 115 lbs

5

Chris
Bryant

Drive Thru

3 x 5 @ 105 lbs

left shoulder sore from Monday - warmed up too fast

6

Patrick
Dedoyard

6:00 AM CrossFit

1 x 5 @ 100 lbs

65-75-85-95--100

7

Eric
Kjode

6:00 AM CrossFit

1 x 5 @ 95 lbs

7

Mike
Brown

5:00 AM CrossFit

1 x 5 @ 95 lbs

8

Ben
Reid

6:30 PM CrossFit

1 x 5 @ 75 lbs

8

Brent
Curtis

5:30 PM CrossFit

1 x 5 @ 75 lbs

8

Robin
Gautham Mu ...

6:30 PM CrossFit

1 x 5 @ 75 lbs

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

1 x 5 @ 80 lbs

2

Jen
Thompson

8:00 AM CrossFit

1 x 5 @ 75 lbs

2

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 75 lbs

3 at 80

2

Victoria
Duncan

5:00 AM CrossFit

1 x 5 @ 75 lbs

3

Katherine
Tullis

4:30 PM CrossFit

1 x 5 @ 60 lbs

3

Kyra
Odum

5:30 PM CrossFit

1 x 5 @ 60 lbs

3

Staci
Hamilton

4:30 PM CrossFit

1 x 5 @ 60 lbs

4

Amy
Linton

5:30 PM CrossFit

5 x 5 @ 55 lbs

4

Michelle
Vaughn

6:00 AM CrossFit

5 x 5 @ 55 lbs

4

Angela
Ing

10:00 AM CrossFit

3 x 5 @ 55 lbs

4

Kelly
Ulman

5:30 PM CrossFit

1 x 5 @ 55 lbs

4

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 55 lbs

4

Tonika
Taylor

6:00 AM CrossFit

1 x 5 @ 55 lbs

5

Alex
Wright

10:00 AM CrossFit

1 x 5 @ 45 lbs

5

Melisa
Raney

10:00 AM CrossFit

1 x 5 @ 45 lbs

6

Private

6:30 PM CrossFit

2 x 5 @ 35 lbs

6

Terese
Benefield

4:30 PM CrossFit

1 x 5 @ 35 lbs

7

Tracy
Jennings

6:00 AM CrossFit

1 x 2 @ 65 lbs