Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Negative Pull-Ups

Metcon

Settings

Workout

12/11/2018

Gymnastics

Negative Pull-Ups (10 Minutes to complete 5 Sets of 5 Reps)

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (5 Rounds for time)

On the 4:00 x 05 Rounds:
10 Burpee Box Jump Overs (24/20, Rx+= All the Way Overs)
15 Dumbbell Front Squats (35/20, Rx+=50/35)
15/12 Calorie Row

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

Whiteboard:

Tuesday, December 11, 2018

Male Clients

1

Bill
Johnson

5:45PM CrossFit

1 x 6

2

Chase
Young

4:30PM CrossFit

5 x 5

2

Cole
Hadley

5:30AM CrossFit

5 x 5

2

Esteban
Ponce

4:30PM CrossFit

5 x 5

2

jaime
zamora

6:45PM CrossFit

5 x 5

2

JB
Breitling

5:45PM CrossFit

5 x 5

2

luke
Rosales

5:45PM CrossFit

5 x 5

2

Michal
Morelos

5:30AM CrossFit

5 x 5

2

Nick
Davidson

8:30AM CrossFit

5 x 5

2

Raine Corado
l

5:45PM CrossFit

5 x 5

2

Riley
Alford

6:45PM CrossFit

5 x 5

2

River
Johnson

5:45PM CrossFit

5 x 5

2

Sean
Smith

5:45PM CrossFit

5 x 5

2

Tanner
Stone

6:45PM CrossFit

5 x 5

2

Thomas
Morales

5:30AM CrossFit

5 x 5

3

Kevin
Korinek

5:30AM CrossFit

5 x 3

4

Jacob
Young

4:30PM CrossFit

5 x 5

purple band

4

Jonathan
Larsen

5:45PM CrossFit

5 x 5

Female Clients

1

Jenn
Reeves

4:30PM CrossFit

5 x 5

2

ashley
cowan

8:30AM CrossFit

5 x 5

5 seconds

2

Hanna
Young

4:30PM CrossFit

5 x 5

2 purple bands