Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Cindy

Settings

Workout

Monday WOD

Front Squat (5x10 at 50% of 1 rep max)

Front Squat

Complete 5 sets of 10 front squats at 50% of your 1 rep max. This should a relatively light weight. The goal is focus on speed out of the bottom and perfect form.

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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

Whiteboard:

Monday, December 16, 2019

Male Clients

1

Private

4:30 PM CrossFit

5 x 10 @ 185 lbs

2

AJ
Ross

6:00 AM CrossFit

5 x 10 @ 155 lbs

3

Ken
Walma

5:00 AM CrossFit

5 x 10 @ 140 lbs

3

Tom
Boyle

5:00 AM CrossFit

5 x 10 @ 140 lbs

lt

4

Bryan
Bureau

5:30 PM CrossFit

5 x 10 @ 135 lbs

4

Harris
Frank

5:00 AM CrossFit

5 x 10 @ 135 lbs

4

Mike
Brown

5:00 AM CrossFit

5 x 10 @ 135 lbs

4

Paul
Miller

8:00 AM CrossFit

5 x 10 @ 135 lbs

5

Andrew
Bauer

4:30 PM CrossFit

5 x 10 @ 125 lbs

5

James
Gillespie

7:30 PM CrossFit

5 x 10 @ 125 lbs

could go heavier

5

Jason
Brown

10:00 AM CrossFit

5 x 10 @ 125 lbs

6

Chris
Bryant

4:30 PM CrossFit

5 x 10 @ 115 lbs

6

Clint
VanHoy

8:00 AM CrossFit

5 x 10 @ 115 lbs

6

Dave
Lombardo

5:00 AM CrossFit

5 x 10 @ 115 lbs

6

Jason
Jones

4:30 PM CrossFit

5 x 10 @ 115 lbs

7

Chris
Davis

10:00 AM CrossFit

5 x 10 @ 95 lbs

7

Mike
McCleery

4:30 PM CrossFit

5 x 10 @ 95 lbs

7

Robert
Meredith Jr

10:00 AM CrossFit

5 x 10 @ 95 lbs

7

Robin
Gautham Mu ...

7:30 PM CrossFit

5 x 10 @ 95 lbs

8

David
Johnson

8:00 AM CrossFit

5 x 10 @ 85 lbs

9

Johny
Mathur

Drive Thru

5 x 10 @ 75 lbs

At office gym

10

Private

6:00 AM CrossFit

5 x 5 @ 95 lbs

10

Mike
Witt

5:30 PM CrossFit

5 x 5 @ 95 lbs

Recovery speed

10

Ric
Thompson

5:30 PM CrossFit

4 x 10 @ 115 lbs

Female Clients

1

Victoria
Duncan

5:00 AM CrossFit

5 x 10 @ 95 lbs

2

Allison
Elliott

5:00 AM CrossFit

5 x 10 @ 75 lbs

2

Brenda
Miller

8:00 AM CrossFit

5 x 10 @ 75 lbs

2

Selena
Richter

Drive Thru

5 x 10 @ 75 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

5 x 10 @ 70 lbs

4

Estela
Falla-Ross

6:00 AM CrossFit

5 x 10 @ 65 lbs

4

Jessyca
Doty

4:30 PM CrossFit

5 x 10 @ 65 lbs

4

Lori
Adkins

5:00 AM CrossFit

5 x 10 @ 65 lbs

4

Vanessa
Cordova

7:30 PM CrossFit

5 x 10 @ 65 lbs

5

Amy
Linton

10:00 AM CrossFit

5 x 10 @ 55 lbs

5

Florisa
Acosta

8:00 AM CrossFit

5 x 10 @ 55 lbs

5

Liz
Bunker

4:30 PM CrossFit

5 x 10 @ 55 lbs

5

Monica
Lee

4:30 PM CrossFit

5 x 10 @ 55 lbs

5

Nancy
Miller

4:30 PM CrossFit

5 x 10 @ 55 lbs

6

Jessica
Cowell

7:30 PM CrossFit

5 x 10 @ 45 lbs

6

Kyra
Odum Richa ...

5:30 PM CrossFit

5 x 10 @ 45 lbs

6

Linda
Wright

6:00 AM CrossFit

5 x 10 @ 45 lbs

7

Jennifer
Yerges

4:30 PM CrossFit

5 x 10 @ 40 lbs

Back squats

8

Michelle
Gillespie

8:00 AM CrossFit

5 x 10 @ 35 lbs

8

Rachel
Bard

4:30 PM CrossFit

5 x 10 @ 35 lbs

9

Natalie
Cosson

6:00 AM CrossFit

5 x 10 @ 25 lbs

10

Tracy
Jennings

6:00 AM CrossFit

2 x 10 @ 80 lbs