Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Snatch Balance

Metcon

Metcon

500m Row

Settings

Workout

DEC 14, 2021

Pre Stretch Primer

5 cap /
1 Min Row
50 Jumping Jacks
15 Lunge + Lunge + Squat
9 Burpees

BARBELL

BAR: Snatch Balance (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)

Snatch Balance

ACCESSORY

A) Knees to Feet, 5x5
B) 1 Arm DB OH Squat, 5x5

BODY-WEIGHT ONLY

BWM: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 / 15 cap
Push ups
Box Overs, 24/20/16"
Run 100m after each rd

WOD

WOD: Metcon (Time)

5 Rds / 15 cap
15 GHD Sit ups or T2B
12 Cal Row
9 Squat Cleans, 135/95 | 115/80

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

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

Whiteboard:

Tuesday, December 14, 2021

Male Clients

1

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 205 lbs

1

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 205 lbs

2

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 195 lbs

3

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 175 lbs

4

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 165 lbs

4

Johnny
Whisman

5:30 AM CrossFit

1 x 1 @ 165 lbs

4

Scott
Blakemore

5:30 AM CrossFit

1 x 1 @ 165 lbs

5

Sakthivel
Ganapathy

6:30 PM CrossFit

1 x 1 @ 135 lbs

6

Adam
Bulleigh

5:30 PM CrossFit

1 x 1 @ 120 lbs

Female Clients

1

Rayleigh
Rowell

5:30 PM CrossFit

1 x 1 @ 650 lbs

2

Stephanie
Richardson

5:30 AM CrossFit

1 x 1 @ 125 lbs

3

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 110 lbs

4

Nicole
Whisman

5:30 PM CrossFit

1 x 1 @ 85 lbs

5

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 82 lbs

6

Nithya
Mohan

12:00 PM Open Gym

1 x 1 @ 55 lbs

7

Teri
Baker

9:00 AM CrossFit

1 x 1 @ 35 lbs