Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat Waves

Metcon

Settings

Workout

Happy Hour

Warm-up

2 Rounds:
10/7 Cal Bike
10 Banded Side Steps
5 Banded Squats
10 DB Push Press
5 Kipping Swings
R1) Pigeon
R2) Active Lunge

Strength

Back Squat Waves

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

Metcon

Metcon (Time)

3 Rounds:
12 Power Cleans
12 Pull-ups (RX+ C2B)
12 Push Jerks
12 Toes to Bar
115/85 (RX+ 135/95)

Core

3 rounds :
SA plank hold x 15 sec
Straight leg MB sit ups x 10
Candle sticks x 10

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

Whiteboard:

Monday, December 23, 2019

Male Clients

1

Andrew
Starsick

6:30pm CrossFit

1 x 2 @ 345 lbs

2

Nate
Smith

12:00pm CrossFit

1 x 2 @ 335 lbs

3

Todd
Dixon

12:00pm CrossFit

1 x 2 @ 325 lbs

4

davidj
myers

3:30pm CrossFit

1 x 2 @ 315 lbs

5

Ryan
Cain

5:30pm CrossFit

1 x 2 @ 300 lbs

6

Private

6:30pm CrossFit

1 x 2 @ 280 lbs

6

Tyler
Messenger

8:00am CrossFit

1 x 2 @ 280 lbs

210, 230, 245, 230, 245, 260, 245, 260

7

Bobby
Stanley

5:30pm CrossFit

1 x 2 @ 260 lbs

8

Shawn
Grushecky

5:30pm CrossFit

1 x 2 @ 255 lbs

9

Naby
Damarputra

8:00am CrossFit

1 x 2 @ 245 lbs

10

Aleks
Stefaniak

4:30pm CrossFit

1 x 2 @ 240 lbs

10

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 240 lbs

6x180, 4x195, 2x210, 6x195, 4x210, 2x225, 6x210, 4x225, 2x240

11

Eric
Kinsley

6:30pm CrossFit

1 x 2 @ 235 lbs

11

Stephen
Sutherland

3:30pm CrossFit

1 x 2 @ 235 lbs

12

Eric
Pethtel

12:00pm CrossFit

1 x 2 @ 230 lbs

2 sets

13

Charlie
Labritz

12:00pm CrossFit

1 x 2 @ 225 lbs

13

Jackson
Cramer

12:00pm CrossFit

1 x 2 @ 225 lbs

14

Jack
Grushecky

5:30pm CrossFit

1 x 2 @ 200 lbs

14

nathan
kinsley

7:30pm CrossFit

1 x 2 @ 200 lbs

15

Guadalupe
Leon

12:00pm CrossFit

1 x 2 @ 175 lbs

15

Jeff
Martucci

6:00am CrossFit

1 x 2 @ 175 lbs

15

Peter
Wetterauer

3:30pm CrossFit

1 x 2 @ 175 lbs

16

Karthi
M

6:30pm CrossFit

1 x 2 @ 165 lbs

95, 115, 135, 145, 155, 165

Female Clients

1

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 200 lbs

2

Seretha
hall

8:00am CrossFit

1 x 2 @ 190 lbs

3

Hannah
Abraham

4:30pm CrossFit

1 x 2 @ 185 lbs

4

Phylicia
Hixson

4:30pm CrossFit

1 x 2 @ 175 lbs

4

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 175 lbs

5

Amelia
Parsons

7:30pm CrossFit

1 x 2 @ 170 lbs

5

Kaitlyn
Johnson

8:00am CrossFit

1 x 2 @ 170 lbs

Not a PR - out of time 😏

6

Brittany
Sloneker

5:30pm CrossFit

1 x 2 @ 165 lbs

6

Kalyn
Noechel

5:30pm CrossFit

1 x 2 @ 165 lbs

7

Rachel
Allio

3:30pm CrossFit

1 x 2 @ 160 lbs

8

chelsea
workman

6:30pm CrossFit

1 x 2 @ 150 lbs

8

zahira
reyes

8:00am CrossFit

1 x 2 @ 150 lbs

9

Kayla
Brand

5:30pm CrossFit

1 x 2 @ 130 lbs

10

April
Marshalek

4:30pm CrossFit

1 x 2 @ 125 lbs

11

Cindy
Victor

6:30pm CrossFit

1 x 2 @ 120 lbs

Very heavy tonight

12

Ashleigh
KirkAbel

8:00am CrossFit

1 x 2 @ 105 lbs

13

Joyce
Kinsley

12:00pm CrossFit

1 x 2 @ 85 lbs

65,70,75;70,75,80;75,80,85

14

Leigh
Chandler

4:30pm CrossFit

1 x 2 @ 0 lbs