Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bear Complex

Metcon

Settings

Workout

The Collective

Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Weightlifting

Bear Complex (Every 1:40 x 8)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
100m Run
1 Bear Complex (135/95)

Mobility

2:00 Foam Roll T-Spine
2:00 Doorway Pec Stretch

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

Whiteboard:

Wednesday, December 15, 2021

Male Clients

1

Konstantin
Zagustin

6pm CrossFit

1 x 1 @ 225 lbs

1

Scott
Kellner

6am CrossFit

1 x 1 @ 225 lbs

2

Connor
Miller 🍟 🍔

7am CrossFit

1 x 1 @ 215 lbs

2

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 215 lbs

3

Keithan
Perez

6pm CrossFit

1 x 1 @ 205 lbs

Failed the back squat push press at 215

4

Brandon
Thorsten

4pm CrossFit

1 x 1 @ 196 lbs

Failed 206 back rack PP 🤦🏼😔

5

Pat
Paszt

5pm CrossFit

1 x 1 @ 190 lbs

6

Private

6am CrossFit

1 x 1 @ 185 lbs

6

Nate
Cobb

12pm CrossFit

1 x 1 @ 185 lbs

6

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 185 lbs

7

Aaron
Hart

5am CrossFit

1 x 1 @ 175 lbs

7

Adam
Gelfand

12pm CrossFit

1 x 1 @ 175 lbs

7

Mike
Tighe

5pm CrossFit

1 x 1 @ 175 lbs

8

Fabricio
🦍

12pm CrossFit

1 x 1 @ 170 lbs

9

AJ!
Isabelo

6am CrossFit

1 x 1 @ 165 lbs

Missed 176 back push press

9

Paul
Miller

4pm CrossFit

1 x 1 @ 165 lbs

9

Ryan
Goderre

5am CrossFit

1 x 1 @ 165 lbs

10

Javier
Morales

5am CrossFit

1 x 1 @ 155 lbs

10

Niko
Orozco

6pm CrossFit

1 x 1 @ 155 lbs

10

Ron
Finney

4pm CrossFit

1 x 1 @ 155 lbs

11

John
King

12pm CrossFit

3 x 1 @ 135 lbs

11

Christian
Lopez

12pm CrossFit

1 x 1 @ 135 lbs

11

Eric
Cisneros

5am CrossFit

1 x 1 @ 135 lbs

12

John
Hibbard

5am CrossFit

1 x 1 @ 125 lbs

12

Omar
Juarez

5pm CrossFit

1 x 1 @ 125 lbs

13

George
M

4pm CrossFit

1 x 1 @ 115 lbs

13

Miguel
Parra

12pm CrossFit

1 x 1 @ 115 lbs

14

Andrey
Agiy

6pm CrossFit

8 x 1 @ 95 lbs

Max 115 lb

14

Emilio
Lee

12pm CrossFit

8 x 1 @ 95 lbs

- 10 lbs each side with 45 lbs barbell - 15 lbs - 17 lbs - 20 lbs...

14

Moe
Mubarak

8am CrossFit

1 x 1 @ 95 lbs

14

Pete
Mc Workman

6am CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Heather
Spears

4pm CrossFit

1 x 1 @ 150 lbs

2

Patricia
Brown

12pm CrossFit

1 x 1 @ 135 lbs

F 145 last press- belt up

3

Amanda
Carson

4pm CrossFit

1 x 1 @ 120 lbs

3

Kim
McGrath

7am CrossFit

1 x 1 @ 120 lbs

Missed 125 back pp

4

Heather
Dunn

12pm CrossFit

1 x 1 @ 115 lbs

4

Patrisha
Wilson

6am CrossFit

1 x 1 @ 115 lbs

5

Kym
Janke

5pm CrossFit

1 x 1 @ 110 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 1 @ 110 lbs

5

Priscilla
Villarreal

5pm CrossFit

1 x 1 @ 110 lbs

6

Claudia
Chaloner

8am CrossFit

1 x 1 @ 105 lbs

6 moths PP

7

Steph
Jarosz

12pm CrossFit

1 x 1 @ 100 lbs

🥴

8

Betsy
Gelfand

5am CrossFit

1 x 1 @ 95 lbs

8

Jenny
Hart

5am CrossFit

1 x 1 @ 95 lbs

8

Katie
Klink

8am CrossFit

1 x 1 @ 95 lbs

9

Cierra
🌌

12pm CrossFit

1 x 1 @ 90 lbs

9

Emily
Small

7am CrossFit

1 x 1 @ 90 lbs

9

Tish
(Letitia) ...

5am CrossFit

1 x 1 @ 90 lbs

10

Hollie
Tkac

8am CrossFit

1 x 1 @ 85 lbs

10

Jenny
Schafran

5am CrossFit

1 x 1 @ 85 lbs

3 front squats rather than going overhead.

11

Kortnie
Perez

6pm CrossFit

1 x 1 @ 65 lbs

12

Leah
Legner

12pm CrossFit

1 x 1 @ 62 lbs

13

Emma
Smith

6pm CrossFit

8 x 1 @ 50 lbs