Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Snatch

Metcon

Settings

Workout

16February2017

Emily Pummill

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Strength & Skill

Snatch (5-5-5-3-3-3 (work up to 85% 1RM))

Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 14:
2 Deadlifts (80% 1RM)
200m Sprint
10 Wall Balls (20/14)
10 Jump Lunge (L/R=1)

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

Whiteboard:

Thursday, February 16, 2017

Clients:

Clients

1

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 175 lbs

2

Kent
Higginbotham

7:00 PM CrossFit

1 x 3 @ 135 lbs

1 X 155

2

Kyle
Schreiber

6:00 AM CrossFit

1 x 3 @ 135 lbs

2

Logan
Burke

6:00 AM CrossFit

1 x 3 @ 135 lbs

3

Aaron
Emerson

12:00 PM CrossFit

1 x 3 @ 125 lbs

250#

4

Colin
Wright

4:00 PM CrossFit

1 x 3 @ 115 lbs

5

Mike
Conway

6:00 PM CrossFit

1 x 3 @ 105 lbs

65, 85, 90, 95, 105, failed at 110

5

Rob
Zarrella

7:00 PM CrossFit

1 x 3 @ 105 lbs

6

Elise
Hodges

9:30 AM CrossFit

1 x 3 @ 90 lbs

Did 95 once

7

Carolyn
Johnson

6:00 AM CrossFit

1 x 3 @ 75 lbs

7

Karen
Shebik

12:00 PM CrossFit

1 x 3 @ 75 lbs

8

Private

7:00 PM CrossFit

1 x 3 @ 65 lbs

8

Alexa
Joly

6:00 AM CrossFit

1 x 3 @ 65 lbs

9

Kimberly
Fleming

7:00 PM CrossFit

1 x 3 @ 55 lbs

Sore legs from previous wod

10

Karen
Boulware

6:00 AM CrossFit

1 x 3 @ 45 lbs

11

Greg
Mathison

4:00 PM CrossFit

1 x 2 @ 135 lbs

worked on form at 95 and 115

11

Jeff
Farris

7:00 PM CrossFit

1 x 1 @ 155 lbs