Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Back Squat

Bar Dips

Walking lunge w/ KB

Shoulder Press

Deadlift

Metcon

Metcon

Settings

Workout

Freaky strong Friday

Main WOD

A: Bench Press (1RM in 20 min)

Bench Press

A2: Back Squat (1 RM in 20 min , optional)

Back Squat

B: Bar Dips (Max rep x 3 , rest 3 b/t)

Dips on a static bar.

C: Walking lunge w/ KB (20m x 3 , 53/35# rest 3 min b/t)

1 KB in OH position
Walk down with KB in 1 arm
Switch arms and reverse direction

Team training

A: Shoulder Press (1 RM in 20 min)

Shoulder Press

B: Deadlift (1 RM in 20 min)

Deadlift

C: Metcon (AMRAP - Rounds and Reps)

15 min @ 80-85%
3/2 legless rope climbs -15'
10 HSPU
10 Goblet squats 53/35
10 cal row

Accessory Work

AA: Metcon (No Measure)

3 sets of
50 banded pull aparts across chest
10 Sots press w/bar
20 alt lunges w/bar on back

AB: Metcon (AMRAP - Reps)

EMOM 10 x 1-3 MU / strict

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

Whiteboard:

Friday, December 09, 2016

Male Clients

1

Joe
Rayburn

5:30 PM CrossFit

1 x 1 @ 275 lbs

(Maxed on 12/7)

2

Andrew
Yancy

4:30 PM CrossFit

1 x 1 @ 265 lbs

+10lb since last max.

3

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 245 lbs

3

Rob
Cloutier

11:30 AM CrossFit

1 x 1 @ 245 lbs

4

Private

11:30 AM CrossFit

1 x 1 @ 235 lbs

5

Jay
Epperson

11:30 AM CrossFit

1 x 1 @ 225 lbs

6

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 215 lbs

7

Dean
Durfee

8:45 AM CrossFit

5 x 5 @ 205 lbs

7

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 205 lbs

95, 125, 155, 175, 205

7

Christopher
Susen

5: 30 AM CrossFit

1 x 1 @ 205 lbs

4 @185

7

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 205 lbs

failed 225

7

Mike
Ford

4:30 PM CrossFit

1 x 1 @ 205 lbs

7

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 205 lbs

135x10,155x5,175x3,185x3

7

Setha
Nhoung

5:30 PM CrossFit

1 x 1 @ 205 lbs

7

Tony
Kordosky

5:30 PM CrossFit

1 x 1 @ 205 lbs

8

Tim
Larkin

11:30 AM CrossFit

1 x 1 @ 185 lbs

failed 205&195

9

David
Parker

5:30 PM CrossFit

1 x 1 @ 175 lbs

10

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 155 lbs

Fail @ 174 and 165 :(

11

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 145 lbs

20# pr

12

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 130 lbs

13

Kush
Pathak

5:30 PM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 135 lbs

2

Anu
Balu

6:30 AM CrossFit

1 x 1 @ 110 lbs

3

Krysta
Besser

11:30 AM CrossFit

1 x 3 @ 95 lbs

21 wks

3

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 95 lbs

3

Sarah
D'Angelo

4:30 PM CrossFit

1 x 1 @ 95 lbs

4

Robyn
Miller

11:30 AM CrossFit

1 x 2 @ 65 lbs