Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

3 Position Snatch

Metcon

Metcon

500m Row

Settings

Workout

DEC 23, 2021

Pre Stretch Primer

5 cap /
21 Squats
15 Push-ups
9 Cals Bike

ACCESSORY

A) Rope, 5x5 || Demo Video: https://youtu.be/AD0uO7JGdZU
B) Cossack Press, 5x5 || Demo Video: https://youtu.be/2vDMsZ2egE0

BARBELL

BAR: 3 Position Snatch (EMOM x 7, work to a heavy set)

Floor, Knee, Pockets

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

18 cap/
Run 800m or Row 1200m
then,
30-20-10:
Burpees
Single-leg V-ups || demo video: https://youtu.be/RA9nGJVwtJ4 | RX+ T2B
then,
Row 50 cal

WOD

WOD: Metcon (Time)

15 cap
30 Body Weight Back Squat
*Run 200m each break
60 Push-up + Burpee Combo
Run 800m
90 Double-unders
*5 Burpees each break

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

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

Whiteboard:

Thursday, December 23, 2021

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 145 lbs

1

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 145 lbs

2

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 125 lbs

2

Matt
Townsend

4:30 PM Open Gym

1 x 1 @ 125 lbs

2

Scott
Blakemore

9:00 AM CrossFit

1 x 1 @ 125 lbs

3

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 115 lbs

4

Andrew
Austin

12:00 PM Open Gym

1 x 1 @ 95 lbs

5

Tony
Sterk

9:00 AM CrossFit

1 x 1 @ 80 lbs

6

Adam
Bulleigh

5:30 AM CrossFit

7 x 1 @ 45 lbs

6

Allen
Bulleigh

5:30 AM CrossFit

7 x 1 @ 45 lbs

Female Clients

1

Julie
Anderson

9:00 AM CrossFit

1 x 1 @ 120 lbs

2

Renee
Johnson

12:00 PM Open Gym

1 x 1 @ 115 lbs

Failed pockets at 120

3

Shelby
Brennan

9:00 AM CrossFit

1 x 1 @ 105 lbs

4

Cat
Hollenbeck

9:00 AM CrossFit

1 x 1 @ 95 lbs

4

Jaiden
Klose

4:30 PM Open Gym

1 x 1 @ 95 lbs

Power

5

Reagan
Klose

4:30 PM Open Gym

1 x 1 @ 90 lbs

Power

6

Aubrey
Baker

9:00 AM CrossFit

1 x 1 @ 80 lbs

7

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 75 lbs

8

Christina
Hageny

9:00 AM CrossFit

1 x 1 @ 65 lbs

9

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 60 lbs

1 @ 70#, from floor. Power Snatch only

10

Stephanie
Richardson

5:30 AM CrossFit

1 x 1 @ 55 lbs

11

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 35 lbs