Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Ring Dips

Diane

Settings

Workout

16Oct2014

Warm-up

The CrossFit 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

Stretches: Posterior Chain Floss, Pec/Lat, Sink Mobilization

Strength & Skill

Bench Press (5-5-5-5-ME )

Bench Press

Ring Dips (15-15-15-15)

Ring Dips

Metcon

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

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

Whiteboard:

Thursday, October 16, 2014

Clients:

Clients

1

Trenton
Campbell

6:00 PM CrossFit

2 x 5 @ 265 lbs

2

Pat
Hertzel

9:30 AM CrossFit

1 x 5 @ 235 lbs

3

Anthony
Hodges

6:00 PM CrossFit

4 x 5 @ 225 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 225 lbs

3

Paul
Collum

4:30 PM CrossFit

2 x 5 @ 225 lbs

4

Garrett
Eskelsen

6:00 AM CrossFit

2 x 5 @ 215 lbs

5

James
King

6:00 AM CrossFit

3 x 5 @ 135 lbs

6

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 7 @ 85 lbs

75; 75; 75; 85; 85

7

Samantha
Williams

6:00 PM CrossFit

1 x 5 @ 115 lbs

8

Amy
McBride

6:00 PM CrossFit

1 x 5 @ 105 lbs

8

Evan
Martin

4:30 PM CrossFit

1 x 5 @ 105 lbs

9

Krista
Hertzel

4:30 PM CrossFit

3 x 5 @ 95 lbs

10

Jeff
Farris

6:00 PM CrossFit

1 x 0 @ 245 lbs