Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Snatch Balance

Metcon

Metcon

Metcon

Settings

Workout

DEC 7, 2021

Pre Stretch Primer

*Purpose here is to get the body warm, elevate the heart rate and break a sweat before group stretch
5 cap /
20 Cal Row
20 Walking Lunges
3 Inchworm to Down-dog to Cobra (demo video: https://youtu.be/hGAc1oW2dXQ)

BARBELL

BAR: Snatch Balance (5x1 @ 90%)

Snatch Balance

ACCESSORY

A) Knees to Feet, 5x5
B) 1 Arm DB Overhead Squat 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

25-20-15-10 / 20 cap
Cal Row
Burpee Box Jumps, 24/20/16"
60 Single-unders after each set | RX+ 30 DU's

WOD

WOD: Metcon (Time)

21-15-9 / 20 cap
Ground to Overhead, 135/95 | 115/80
Cals Bike (Wmn, 18-12-6)
Burpees

KIKR

KIKR: Metcon (AMRAP - Reps)

Tabata Push-ups

***South wall clock will be the Tabata Clock***

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

Whiteboard:

Tuesday, December 07, 2021

Male Clients

1

Bryon
Waits

9:00 AM CrossFit

5 x 1 @ 175 lbs

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 175 lbs

2

Chris
McAbery

12:00 PM Open Gym

5 x 1 @ 145 lbs

3

Johnny
Whisman

12:00 PM Open Gym

5 x 1 @ 140 lbs

4

Scott
Blakemore

5:30 AM CrossFit

5 x 1 @ 135 lbs

4

Zach
Hendrix

5:30 AM CrossFit

5 x 1 @ 135 lbs

5

Daniel
Baker

5:30 AM CrossFit

5 x 1 @ 85 lbs

6

Terry
Trowbridge

5:30 PM CrossFit

5 x 1 @ 1 lbs

PVC

Female Clients

1

Cat
Hollenbeck

4:30 PM Open Gym

5 x 1 @ 100 lbs

2

Shelby
Brennan

5:30 AM CrossFit

5 x 1 @ 95 lbs

3

Aubrey
Baker

4:30 PM Open Gym

5 x 1 @ 90 lbs

90%

4

Billie
Johnson

6:30 PM CrossFit

5 x 1 @ 80 lbs

5

Christine
Goscha

4:30 PM Open Gym

5 x 1 @ 75 lbs

6

Nicole
Whisman

9:00 AM CrossFit

5 x 1 @ 70 lbs

7

Christina
Hageny

9:00 AM CrossFit

5 x 1 @ 65 lbs

7

Kristina
Gomez

9:00 AM CrossFit

5 x 1 @ 65 lbs

8

Glenda
Farris

5:30 AM CrossFit

5 x 1 @ 50 lbs

8

Jana
Graham

5:30 AM CrossFit

5 x 1 @ 50 lbs

wasn't feeling it today :(

9

Teri
Baker

9:00 AM CrossFit

5 x 1 @ 40 lbs

10

Clare
Ppool

4:30 PM Open Gym

5 x 1 @ 0 lbs

This was Christine’s not mine my bad 😂 Put in wrong spot