Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Turkish Get Up

Helen

Settings

Workout

28October2016

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

Turkish Get Up (3-3-3-3-3)

Turkish Get Up

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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

Whiteboard:

Friday, October 28, 2016

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

1 x 3 @ 73 lbs

2

Andrew
Stitzel

5:00 PM CrossFit

3 x 3 @ 53 lbs

2

Justin
Fadler

9:30 AM CrossFit

3 x 3 @ 53 lbs

2

Kent
Higginbotham

6:00 AM CrossFit

1 x 1 @ 53 lbs

3

Dale
Hollenbeck

9:30 AM CrossFit

3 x 6 @ 35 lbs

3

Justin
Stein

9:30 AM CrossFit

3 x 3 @ 35 lbs

3

Kyle
Hardy

9:30 AM CrossFit

3 x 3 @ 35 lbs

4

Bayley
Little

9:30 AM CrossFit

3 x 3 @ 25 lbs

5

Melissa
Schmidt

5:00 PM CrossFit

4 x 3 @ 12 lbs

5

Private

9:30 AM CrossFit

1 x 3 @ 12 lbs

6

Emily
Pummill

9:30 AM CrossFit

3 x 3 @ 10 lbs

6

Sarah
McCracken

6:00 AM CrossFit

1 x 2 @ 10 lbs

7

Kimberly
Fleming

4:00 PM CrossFit

1 x 3 @ 5 lbs