Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Clean

Metcon

Settings

Workout

07October2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Power Clean (12 Minutes To Establish a 1RM)

Power Clean

Metcon

Metcon (Time)

For Time:

10 to 1 Power Cleans (115/75)
1 to 10 Bar Over Burpees

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

Whiteboard:

Friday, October 07, 2016

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

1 x 1 @ 305 lbs

didn't have time to PR :(

2

Justin
Fadler

6:00 AM CrossFit

1 x 1 @ 255 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 245 lbs

4

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 215 lbs

5

Kyle
Hardy

4:00 PM CrossFit

2 x 1 @ 195 lbs

5

Jason
Mashburn

4:00 PM CrossFit

1 x 1 @ 195 lbs

6

Colin
Wright

5:00 PM CrossFit

1 x 1 @ 185 lbs

6

Jeff
Greene

9:30 AM CrossFit

1 x 1 @ 185 lbs

7

Kevin
Largent

6:00 AM CrossFit

2 x 1 @ 165 lbs

7

Steve
Johnson

6:00 AM CrossFit

1 x 1 @ 165 lbs

8

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 155 lbs

9

Private

9:30 AM CrossFit

1 x 1 @ 145 lbs

9

Dale
Hollenbeck

9:30 AM CrossFit

1 x 1 @ 145 lbs

10

Jonelle
Harris

5:00 PM CrossFit

1 x 1 @ 140 lbs

11

Private

6:00 PM CrossFit

1 x 1 @ 135 lbs

12

Ninette
Campbell

4:00 PM CrossFit

2 x 1 @ 125 lbs

12

Elise
Hodges

6:00 PM CrossFit

1 x 1 @ 125 lbs

12

Scott
Dougherty

4:00 PM CrossFit

1 x 1 @ 125 lbs

13

Calvin
Nagle

6:00 AM CrossFit

10 x 1 @ 100 lbs

14

Shequia
Mashburn

4:00 PM CrossFit

1 x 1 @ 80 lbs

15

Karen
Boulware

6:00 AM CrossFit

1 x 1 @ 75 lbs