Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

20December2016

Alex showing the moves he learned from the new Star Wars.

Warm-up

Warm Up # 4 (Step Ups)

2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees

1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength & Skill

-Use the High Bar Position for the Back Squat
-After each set, immediately go into 8 Wall Balls

Back Squat (5 sets of 3 Reps)

Back Squat

AUX: 8 Wall Balls after each set of squats

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min. AMRAP:
3 Push Jerks
6 Bar Over Burpees
9 Deadlifts

Bar Wts:
Rx+ 185/125
Rx 155/105
Sc 115/75

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

Whiteboard:

Tuesday, December 20, 2016

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

5 x 3 @ 385 lbs

all sets

2

Greg
Mathison

4:00 PM CrossFit

5 x 3 @ 335 lbs

225, 275, 315, 315, 335

3

Justin
Stein

9:30 AM CrossFit

5 x 3 @ 275 lbs

high bar

4

Gary
Hilligoss

12:00 PM CrossFit

5 x 3 @ 255 lbs

4

joshua
mazzotti

12:00 PM CrossFit

5 x 3 @ 255 lbs

5

Kyle
Hardy

9:30 AM CrossFit

5 x 3 @ 245 lbs

6

Jeff
Farris

6:00 PM CrossFit

5 x 3 @ 235 lbs

6

Kent
Higginbotham

6:00 PM CrossFit

5 x 3 @ 235 lbs

30 lb wall ball

7

Andrew
Stitzel

5:00 PM CrossFit

5 x 3 @ 215 lbs

8

Dave
Lauter

6:00 AM CrossFit

5 x 3 @ 175 lbs

9

Melisa
Self

7:00 PM CrossFit

5 x 3 @ 165 lbs

9

Ninette
Campbell

5:00 PM CrossFit

5 x 3 @ 165 lbs

9

Scott
Dougherty

12:00 PM CrossFit

5 x 3 @ 165 lbs

10

Jim
Welch

6:00 PM CrossFit

5 x 3 @ 135 lbs

8 wb after ea set

11

Karen
Shebik

12:00 PM CrossFit

5 x 3 @ 125 lbs

12

Private

6:00 PM CrossFit

5 x 3 @ 115 lbs

12

Sarah
Vanhooser

6:00 PM CrossFit

5 x 3 @ 115 lbs

13

Kimberly
Fleming

5:00 PM CrossFit

5 x 3 @ 90 lbs

14 lb wall ball

13

Linda
Boman

5:00 PM CrossFit

5 x 3 @ 90 lbs

14

John
Henderson

6:00 AM CrossFit

7 x 3 @ 65 lbs

15

Steve
Johnson

4:00 PM CrossFit

4 x 3 @ 185 lbs

15

Chad
Miller

4:00 PM CrossFit

3 x 3 @ 225 lbs

15

Private

9:30 AM CrossFit

2 x 3 @ 155 lbs

15

Thomas
Kauffman

12:00 PM CrossFit

2 x 3 @ 300 lbs

225. 275. 295

15

Carolyn
Johnson

6:00 AM CrossFit

1 x 3 @ 115 lbs

15

Colin
Wright

4:00 PM CrossFit

1 x 2 @ 225 lbs