Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Settings

Workout

CrossFit12182020

1:00 on 1:00 off x 4
Ski / Row (alternate machines)

During "off" minute perform 10 push-ups and 10 empty bar good mornings

Deadlift (Clean grip deadlift, 3x5 @ 80-85%; rest 2:00)

Metcon (Time)

21-18-15
Thrusters 95/65
BBJO 24"/20"

Metcon (No Measure)

Core Accessory

3x20 v-up; rest as needed
3x1:00 plank hold; rest as needed

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

Whiteboard:

Friday, December 18, 2020

Male Clients

1

Flynt
Foster

6:00 AM CrossFit

3 x 5 @ 325 lbs

1

Geoff
Cottrill

6:00 AM CrossFit

3 x 5 @ 325 lbs

2

Burton
Elrod

4:00 PM CrossFit

3 x 5 @ 315 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 315 lbs

3

Matt
Blackburn

5:00 AM CrossFit

3 x 5 @ 300 lbs

275 / 300 / 300

4

David
Kan

5:00 PM CrossFit

3 x 5 @ 275 lbs

4

Mark
McKnight

5:00 AM CrossFit

3 x 5 @ 275 lbs

5

Chris
Walters

12:30 PM CrossFit

3 x 5 @ 260 lbs

6

Jake
Stafford

11:30 AM CrossFit

3 x 5 @ 225 lbs

7

Cory
Rexford

4:00 PM CrossFit

3 x 5 @ 205 lbs

8

Chris
Beavers

6:00 AM CrossFit

1 x 5 @ 205 lbs

Female Clients

1

Melanie
Velazquez

7:00am CrossFit

3 x 5 @ 245 lbs

2

Christina
Chandler

5:00 AM CrossFit

3 x 5 @ 225 lbs

2

Jordan
Wylie

5:00 PM CrossFit

3 x 5 @ 225 lbs

3

Flor
Jalikis

5:00 AM CrossFit

3 x 5 @ 205 lbs

4

Kristina
Moore

4:00 PM CrossFit

3 x 5 @ 195 lbs

5

Amy
Rahn

4:00 PM CrossFit

3 x 5 @ 185 lbs

5

Hadley
Davenport

4:00 PM CrossFit

3 x 5 @ 185 lbs

5

Julia
Bell

11:30 AM CrossFit

3 x 5 @ 185 lbs

5

Laura Lynn
Williams

11:30 AM CrossFit

3 x 5 @ 185 lbs

6

Holly
Flatt

11:30 AM CrossFit

3 x 5 @ 165 lbs

6

Laura
Kim

4:00 PM CrossFit

3 x 5 @ 165 lbs

6

Sage
West

12:30 PM CrossFit

3 x 5 @ 165 lbs

7

Morgan
Webb

5:00 PM CrossFit

3 x 5 @ 155 lbs

8

Susie
Bilbro

6:00 AM CrossFit

3 x 5 @ 140 lbs