Public Whiteboard

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Components

Turkish Get Up

Metcon

Settings

Workout

Tri and keep up

Warm-up

Metcon (No Measure)

3 Rounds:
20 Hollow Rocks
10 Push-ups
10 Scorpions
20 Double UInders

Accessory Work

Turkish Get Up (12 Minutes to a heavy single (per side))

Turkish Get Up

After every set of Turkish Getups, complete a :10 Hanging L-Hold or 3 Strict T2B.

Metcon

Metcon (Time)

For Time, 10-20-30-40 Reps of:
Assault Bike Calories
Push-ups (RX+ Bar Dips)
Double Unders (RX+ Unbroken Double Unders)

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

Whiteboard:

Tuesday, December 28, 2021

Male Clients

1

Laith
Quntar

4pm CrossFit

1 x 1 @ 85 lbs

2

Daniel
Schaerer

6am CrossFit

1 x 1 @ 80 lbs

100 on left arm, missed the right

3

Spencer
Baker

5pm CrossFit

1 x 1 @ 70 lbs

4

Fabricio
🦍

12pm CrossFit

1 x 1 @ 62 lbs

4

Robby
Tabellija

12pm CrossFit

1 x 1 @ 62 lbs

5

Adam
Gelfand

6am CrossFit

1 x 1 @ 53 lbs

5

Private

6am CrossFit

1 x 1 @ 53 lbs

5

Dan
Chavez

12pm CrossFit

1 x 1 @ 53 lbs

5

Luke
Campanella

8am CrossFit

1 x 1 @ 53 lbs

Left side is weaker

5

Pat
Paszt

5pm CrossFit

1 x 1 @ 53 lbs

6

Christian
Lopez

12pm CrossFit

1 x 1 @ 44 lbs

7

Omar
Juarez

4pm CrossFit

1 x 1 @ 40 lbs

8

Robert
Johnson

12pm CrossFit

1 x 1 @ 30 lbs

Barbell

9

John
Hibbard

7am CrossFit

1 x 1 @ 26 lbs

10

Pete
Mc Workman

6am CrossFit

6 x 1 @ 18 lbs

11

David
Hugenbruch

4pm CrossFit

1 x 1 @ 10 lbs

First try

Female Clients

1

Patricia
Brown

5pm CrossFit

1 x 1 @ 53 lbs

2

Private

4pm CrossFit

1 x 1 @ 44 lbs

2

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 44 lbs

3

Laura
Vielmo

12pm CrossFit

1 x 2 @ 35 lbs

3

Betsy
Gelfand

8am CrossFit

1 x 1 @ 35 lbs

3

Emily
Small

8am CrossFit

1 x 1 @ 35 lbs

4

Jan
Hughes-Austin

4pm CrossFit

1 x 1 @ 20 lbs

Ran out of time