Public Whiteboard

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Components

5k Row

Push Press + Split Jerk

Settings

Workout

CF - 12/15/20

A: 5k Row (Time)

Max Effort 5k Row

5k Row

Spend 3-5 minutes warming up, then go. 85-90% effort, push harder that last 2-3 minutes

25 minute time cap

B: Push Press + Split Jerk (5 x 1 push press + 1 split jerk )

As heavy as possible without sacrificing form. These are not max lifts. Should be no misses

C: Metcon (No Measure)

Gymnastics Skill Work

EMOM8
1: Max set HSPU
2: Max HSW or :30 Handstand Hold
3: Max Ring Musle up or C2B
4: rest

This is an opportunity to work on gymnastics skill. Choose the appropriate modification and follow the same protocol

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

Whiteboard:

Tuesday, December 15, 2020

Male Clients

1

_Stuart
Chandler

4:00 PM CrossFit

17:57

2

Alex
Adkins

5:00 AM CrossFit

18:12

3

JD
Mason

5:00 PM CrossFit

18:21

4

Jake
Stafford

7:00am CrossFit

18:31

5

Parker
Loudermilk

12:30 PM CrossFit

18:53

6

Tyler
Parker

5:00 AM CrossFit

18:58

7

Geoff
Cottrill

6:00 AM CrossFit

19:03

8

Chris
Weber

4:00 PM CrossFit

19:17

9

Brady
Killion

11:30 AM CrossFit

19:32

10

Private

5:00 AM CrossFit

19:38

11

Morgan
Lyons

6:00 AM CrossFit

19:41

12

Jefferson
Adcock

11:30 AM CrossFit

19:57

13

Henry (Nick)
Nickells

6:00 PM CrossFit

20:26

14

Trevor
Volke

6:00 AM CrossFit

20:45

15

David
Kan

6:00 PM CrossFit

20:55

2:05/500m pace

16

Chad
Scruggs

4:00 PM CrossFit

21:22

17

Luke
Wylie

7:00am CrossFit

21:24

18

Andrew
Belcher

6:00 AM CrossFit

22:30

18

Chris
Walters

11:30 AM CrossFit

22:30

19

Clayton
Buescher

11:30 AM CrossFit

21:08

20

Francisco
Chacon

12:30 PM CrossFit

22:12

21

Dwayne
Vick

5:00 PM CrossFit

22:41

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

20:59

2

Julia
Bell

11:30 AM CrossFit

21:19

3

Laura
Kim

4:00 PM CrossFit

21:43

4

Laura Lynn
Williams

11:30 AM CrossFit

21:47

5

Jordan
Wylie

5:00 PM CrossFit

22:29

6

Duff
Simmons

12:30 PM CrossFit

23:22

7

Jessica
Dodd

4:00 PM CrossFit

23:31

Most boring 23 minutes ever

8

Shannon
Lyczkowski

6:00 PM CrossFit

23:40

9

Amy
Rahn

5:00 PM CrossFit

23:45

10,000 C2

10

Deidra
Shore

11:30 AM CrossFit

24:07

11

Sage
West

4:00 PM CrossFit

24:32

I finished!

12

Flor
Jalikis

5:00 AM CrossFit

0:00

Close to 24

13

Pamela
Do

7:00am CrossFit

23:08

14

Catherine
Yancy

5:00 PM CrossFit

25:00