Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Bent Over Row

Metcon

Settings

Workout

26January2017

Elise Bakalor

Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

Alternate movements.

PRIM1: Bench Press (5 sets of 3 reps)

Bench Press

PRIM2: Bent Over Row (5 sets of 6-8 reps)

Bent Over Row

Metcon

Metcon (4 Rounds for reps)

4 Rounds
AMRAP 4:
5 Hang Squat Snatch
10 Ring Dips

1 Min Rest between Rds

Weights:
Rx+ 115/75
Rx 95/65
Sc Lighter weight to move quickly w/ good form

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

Whiteboard:

Thursday, January 26, 2017

Clients:

Clients

1

Justin
Fadler

9:30 AM CrossFit

5 x 3 @ 275 lbs

2

Dustin
Allison

7:00 PM CrossFit

4 x 3 @ 245 lbs

3

Kyle
Hardy

9:30 AM CrossFit

5 x 3 @ 185 lbs

3

Dan
Gieseler

4:00 PM CrossFit

4 x 3 @ 185 lbs

3

Logan
Burke

6:00 AM CrossFit

4 x 3 @ 185 lbs

4

Rayaan
Yasin

6:00 PM CrossFit

4 x 3 @ 130 lbs

5

Kent
Higginbotham

7:00 PM CrossFit

4 x 1 @ 245 lbs

5

Private

6:00 PM CrossFit

2 x 3 @ 115 lbs

5

Chad
Miller

9:30 AM CrossFit

2 x 3 @ 265 lbs

5

Colin
Wright

4:00 PM CrossFit

2 x 3 @ 135 lbs

5

Karen
Boulware

6:00 AM CrossFit

2 x 2 @ 60 lbs

5

Alexa
Joly

6:00 AM CrossFit

1 x 3 @ 85 lbs

5

Elise
Hodges

9:30 AM CrossFit

1 x 3 @ 95 lbs

5

Jason
Mashburn

4:00 PM CrossFit

1 x 3 @ 205 lbs

5

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 245 lbs

5

Karen
Shebik

9:30 AM CrossFit

1 x 3 @ 95 lbs

5

Linda
Boman

7:00 PM CrossFit

1 x 3 @ 70 lbs

3 x 55

5

Rob
Zarrella

7:00 PM CrossFit

1 x 3 @ 205 lbs

5

Carolyn
Johnson

6:00 AM CrossFit

1 x 1 @ 85 lbs