Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Overhead Squat

"Fireworks"

Settings

Workout

Wednesday

2:00 min bike (slow)
worlds greatest stretch
5 sumo squats
1:00 min bike (moderate)
iron cross stretch
thread the needle
10 PVC OH squats
1:00 min bike (fast)
5 empty barbell OH squats

Overhead Squat

Overhead Squat

Take 15 minutes to build up to heavy 3 RM Overhead Squat using the rep scheme 5-4-3-3-3. Rest 2 minutes between sets.

"Fireworks" (3 Rounds for calories)

6 Minute AMRAP:
60 Deadlifts 115/85
Max Cal Bike
directly into..
6 Minute AMRAP:
45 Hang Power Snatch 115/85
Max Cal Bike
directly into..
6 Minute AMRAP:
30 Overhead Squats 115/85
Max Cal Bike

Score calories on the bike for each AMRAP.

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

Whiteboard:

Wednesday, July 06, 2022

Male Clients

1

Coach
Alex

5:30 PM CrossFit

1 x 3 @ 235 lbs

Didn’t do the last set of 3

1

John
Harris

5:30 PM CrossFit

1 x 3 @ 235 lbs

2

Coach
AJ

3:00 PM CrossFit

1 x 3 @ 225 lbs

Completed at work. No squat rack so took it from the ground #185x...

3

Brandon
Staggs

5:30 PM CrossFit

1 x 3 @ 215 lbs

4

Alex
Fowler

4:15 PM CrossFit

1 x 3 @ 185 lbs

4

Coach
Charles

12:00 PM CrossFit

1 x 3 @ 185 lbs

Front Squat

5

Patrick
Elsasser

12:00 PM CrossFit

1 x 3 @ 175 lbs

95/115/135/155/175

6

Dylan
Brown

5:30 PM CrossFit

1 x 3 @ 165 lbs

6

Mike “Woot”
Wooten

12:00 PM CrossFit

1 x 3 @ 165 lbs

6

Noah
Del Rio

5:30 PM CrossFit

1 x 3 @ 165 lbs

6

Rob
McDaniel

12:00 PM CrossFit

1 x 3 @ 165 lbs

7

Mike
Coluci

Open Sign in Class (This ...

1 x 3 @ 155 lbs

8

Chris “Fly
Eagles Fly ...

4:15 PM CrossFit

1 x 3 @ 145 lbs

8

Zachary
Grierson

5:30 PM CrossFit

1 x 3 @ 145 lbs

1 rep 165

9

Chris
Fiala

8:30 AM CrossFit

1 x 3 @ 135 lbs

9

Dillon
Ryan

6:00 AM CrossFit

1 x 3 @ 135 lbs

9

Jon
Surber

8:30 AM CrossFit

1 x 3 @ 135 lbs

9

Robert
Buxton

5:30 PM CrossFit

1 x 3 @ 135 lbs

10

Brandon
Ryan

4:15 PM CrossFit

1 x 3 @ 125 lbs

11

Rick
Kordick

12:00 PM CrossFit

1 x 3 @ 120 lbs

12

Coach
Crafty

5:30 PM CrossFit

1 x 3 @ 105 lbs

13

Cory
Hungerford

10:00 AM CrossFit

1 x 3 @ 100 lbs

14

Steve
Ryan

4:15 PM CrossFit

1 x 3 @ 80 lbs

Squat to 18’box

15

Tod
W Boorkman

10:00 AM CrossFit

1 x 3 @ 15 lbs

Female Clients

1

Katie
Olson

6:00 AM CrossFit

1 x 3 @ 135 lbs

2

Amy
Wilson

5:30 PM CrossFit

1 x 3 @ 130 lbs

2

Ashley
Fiala

10:00 AM CrossFit

1 x 3 @ 130 lbs

2

Private

5:30 PM CrossFit

1 x 3 @ 130 lbs

3

Coach
Genna

5:00 AM CrossFit

1 x 3 @ 125 lbs

3

Mallory
Thompson

4:15 PM CrossFit

1 x 3 @ 125 lbs

squat felt fine. shoulders were sketch.

3

Marysa
Clift

5:00 AM CrossFit

1 x 3 @ 125 lbs

3

Sagen
Sauvageau

5:00 AM CrossFit

1 x 3 @ 125 lbs

4

Zoe
Fiala

8:30 AM CrossFit

1 x 3 @ 107 lbs

5

Coach
Jaime

6:00 AM CrossFit

1 x 3 @ 105 lbs

Back is not happy 🥺

6

Coach
Kaitlin

8:30 AM CrossFit

1 x 3 @ 100 lbs

7

Bernie
Sarsoza

5:00 AM CrossFit

1 x 3 @ 95 lbs

7

Elissa
Marshall

5:00 AM CrossFit

1 x 3 @ 95 lbs

8

Coach
K

5:00 AM CrossFit

1 x 3 @ 90 lbs

8

Emily
Ward

10:00 AM CrossFit

1 x 3 @ 90 lbs

8

Kimberly
Torres

12:00 PM CrossFit

1 x 3 @ 90 lbs

9

Alondra
Fowler

4:15 PM CrossFit

1 x 3 @ 85 lbs

9

Jayme
Pilon

3:00 PM CrossFit

1 x 3 @ 85 lbs

9

Kerri
Evans

5:30 PM CrossFit

1 x 3 @ 85 lbs

shoulder... :/

9

Lexi
York

5:30 PM CrossFit

1 x 3 @ 85 lbs

10

Britt
Hale

5:00 AM CrossFit

1 x 3 @ 80 lbs

10

Coach
Geo

6:30 PM CrossFit

1 x 3 @ 80 lbs

Shoulder 😖

10

Huong
Vu Henry

10:00 AM CrossFit

1 x 3 @ 80 lbs

11

Ashley
Courts

5:00 AM CrossFit

1 x 3 @ 75 lbs

11

Casey
Rapp

4:15 PM CrossFit

1 x 3 @ 75 lbs

11

Heather
Heitz

4:15 PM CrossFit

1 x 3 @ 75 lbs

11

Yianoula
“Nola” Warne

5:30 PM CrossFit

1 x 3 @ 75 lbs

12

Debbie
Currlin

6:00 AM CrossFit

1 x 3 @ 70 lbs

13

Angelina
Zuniga

6:30 PM CrossFit

1 x 3 @ 65 lbs

13

Brooke
Beardsley

8:30 AM CrossFit

1 x 3 @ 65 lbs

13

Caitlin
Surber

8:30 AM CrossFit

1 x 3 @ 65 lbs

14

Jacqueline
Goalwin

6:30 PM CrossFit

1 x 3 @ 60 lbs

14

Sally
Gjeloshaj

8:30 AM CrossFit

1 x 3 @ 60 lbs

15

Chloe
Evans

5:30 PM CrossFit

1 x 3 @ 55 lbs

15

Malika
Neogi

5:30 PM CrossFit

1 x 3 @ 55 lbs

15

Roya
Taheri

8:30 AM CrossFit

1 x 3 @ 55 lbs

16

Kassidy
Menges

12:00 PM CrossFit

1 x 3 @ 45 lbs

17

Lori
Sloan

3:00 PM CrossFit

1 x 3 @ 40 lbs

35#, 40#

18

Brittany
McLemore

10:00 AM CrossFit

1 x 3 @ 35 lbs

18

Vanessa
Turner

8:30 AM CrossFit

1 x 3 @ 35 lbs

19

Private

6:00 AM CrossFit

1 x 3 @ 25 lbs

20

April
Lombardo

3:00 PM CrossFit

1 x 5 @ 5 lbs

Heavy PVC