Public Whiteboard

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Components

Clean and Press

Metcon

Settings

Workout

Overhead

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

Clean and Press (15 Minutes to a heavy Single )

Power Clean + Push Press

Metcon

Metcon (Time)

For Time:
50-40-30-20-10 {Double Unders}
10-8-6-4-2 {Ground to Overhead) (135/95lbs)(RX+ 185/115)

Mobility

2:00 Front rack stretch with PVC (using a box with elbows placed at the edge, try to pass your body as low as possible to open lats)

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

Whiteboard:

Monday, December 20, 2021

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 235 lbs

245 fail

2

Daniel
Schaerer

6am CrossFit

1 x 1 @ 225 lbs

2

Spencer
Baker

5pm CrossFit

1 x 1 @ 225 lbs

3

Bryan
Ruezga

6pm CrossFit

1 x 1 @ 215 lbs

3

Mike
Tighe

5am CrossFit

1 x 1 @ 215 lbs

4

Private

6am CrossFit

1 x 1 @ 207 lbs

5

Eric
Cisneros

8am CrossFit

1 x 1 @ 200 lbs

6

Javier
Morales

5am CrossFit

1 x 1 @ 195 lbs

6

Jericho
Urmenita

6pm CrossFit

1 x 1 @ 195 lbs

6

Niko
Orozco

6pm CrossFit

1 x 1 @ 195 lbs

6

Paul
Miller🍑🍄🍑🍄 ...

4pm CrossFit

1 x 1 @ 195 lbs

7

Eric
Otero

4pm CrossFit

1 x 1 @ 190 lbs

8

Adam
Gelfand

12pm CrossFit

1 x 1 @ 185 lbs

195 fail

8

Ryan
Figuerado

4pm CrossFit

1 x 1 @ 185 lbs

8

Troy
Taylor

6pm CrossFit

1 x 1 @ 185 lbs

9

Jerel
Swain

5pm CrossFit

1 x 1 @ 175 lbs

Failed #185, too long in the front rack

9

Ryan
Fix

6pm CrossFit

1 x 1 @ 175 lbs

10

Alexander
Pulido

4pm CrossFit

1 x 1 @ 165 lbs

10

Ron
Finney

6pm CrossFit

1 x 1 @ 165 lbs

11

Jacob
Fader

4pm CrossFit

1 x 1 @ 155 lbs

11

John
Hibbard

4pm CrossFit

1 x 1 @ 155 lbs

12

Nathaniel
Jack Daniel

6pm CrossFit

1 x 1 @ 150 lbs

13

Andrés
Herrera

12pm CrossFit

1 x 1 @ 145 lbs

14

Anthony
Megliola

6am CrossFit

1 x 1 @ 140 lbs

14

Pete
Mc Workman

6am CrossFit

1 x 1 @ 140 lbs

15

Joel
Briggs

5pm CrossFit

1 x 1 @ 135 lbs

Failed last rep

15

Sohit
Gulati

4pm CrossFit

1 x 1 @ 135 lbs

16

Marionne
Matusalem

12pm CrossFit

1 x 1 @ 125 lbs

16

Omar
Juarez

4pm CrossFit

1 x 1 @ 125 lbs

17

Miguel
Parra

12pm CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Heather
Spears

12pm CrossFit

1 x 1 @ 170 lbs

2

Patricia
Brown

5pm CrossFit

1 x 1 @ 145 lbs

3

Brianna
Perry

4pm CrossFit

1 x 1 @ 140 lbs

4

Kym
Janke

12pm CrossFit

1 x 1 @ 135 lbs

Out of time, maybe another 5-10lbs

4

Lindsey
Hempy

6am CrossFit

1 x 1 @ 135 lbs

5

Claudia
Chaloner

8am CrossFit

1 x 1 @ 130 lbs

6 months PP

6

Steph
Jarosz

8am CrossFit

1 x 1 @ 125 lbs

7

Rachael
Record

8am CrossFit

1 x 1 @ 115 lbs

8

Betsy
Gelfand

6am CrossFit

1 x 1 @ 110 lbs

8

Cierra
🌌

12pm CrossFit

1 x 1 @ 110 lbs

yaaay

9

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 105 lbs

9

Karli-Mae
Ochoa

8am CrossFit

1 x 1 @ 105 lbs

10

Hollie
Tkac

12pm CrossFit

1 x 1 @ 100 lbs

11

Genesis
De Jesus

12pm CrossFit

1 x 1 @ 95 lbs

12

Janis
Green

12pm CrossFit

1 x 1 @ 90 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 1 @ 90 lbs

Actually could have gone heavier

13

Laura
Vielmo

12pm CrossFit

2 x 1 @ 85 lbs

1 @ 55lb 1 @ 65lb 2 @ 75lb 3 @80lb 2 @85lb

13

Emma
Smith

6pm CrossFit

1 x 1 @ 85 lbs

13

Leah
Legner

4pm CrossFit

1 x 1 @ 85 lbs

14

Sara
Fix

6pm CrossFit

2 x 1 @ 80 lbs

15

Kaylyn
Gettinger

5pm CrossFit

1 x 1 @ 75 lbs

16

Jan
Hughes-Austin

4pm CrossFit

1 x 1 @ 70 lbs

17

Kassandra
Martinez

6pm CrossFit

1 x 1 @ 55 lbs