Public Whiteboard

Components

Elizabeth meets JT (P ...

Lynne meets DT (Perfo ...

Annie meets Morrison

Settings

Workout

Girls meet the Heroes WODs

Reminders!

Happy New Years Eve! Today you choose to do what you can handle in the 2 hour window.
We have stations for the specific workouts that are limited based on equipment and space.
4 at a time for Elizabeth meets JT
3 at a time for Lynne meets DT
8 at a time for Annie meets Morrison
------------------------------------------------------

📢Coach lead warm up:

Warm up with a running clock:
00:00 - 10 Walk out push ups
01:00 - 15 Straight leg sit up
02:00 - 30 Jumping lunges
03:00 - 40 Jumping jacks
04:00 - 50 Mountain climbers
---------------------------------------

Elizabeth meets JT (Performance) (Time)

For time:
21 - 15 - 9
Handstand Push ups
Ring Dips
Push ups
Cleans 135/95
To learn more about JT click here
https://www.crossfit.com/workout/2005/07/06#/comments

------------------------------------------------------------------

Lynne meets DT (Performance) (AMRAP - Reps)

5 Rounds, for reps:
Max Pull ups
Max Bench Press (BW)
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
To learn more about DT click here https://www.crossfit.com/workout/2009/04/14#/comments

--------------------------------------

Annie meets Morrison (Time)

For time: (45 min cap)
50-40-30-20-10
Double unders
Sit ups
Wall-Ball Shots, 20/14#
Box Jumps, 24/20"
Kettlebell Swings, 53/35#
To learn more about Morrison click here
https://www.crossfit.com/workout/2011/07/04#/comments

Whiteboard:

Tuesday, December 31, 2019

Male Clients