Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

4.4.19

Warm UP
800m Row or 25 Cal Bike

Metcon (AMRAP - Reps)

4min Max Effort
Toes 2 Bar

Coach Tip* Choose modification where you can complete 50+ Reps

Metcon (AMRAP - Rounds)

Every 5 minutes for 5 rounds

400m Run
10 Deadlift
8 Bar Facing Burpee
6 Power Clean
4 Bar facing Burpee

Caoch Tip* Run faster than our 800s earlier in the week. Barbell weight should be unbroken for the DL and no more than 2 sets on Power Cleans. Steady on BF burpees will prove to be successful.

Cool Down
coach led stretches

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

Whiteboard:

Thursday, April 04, 2019

Male Clients

1

Costa
Poulias

8:00 am CrossFit

66 Reps

2

Ryan
Bellamy

4:30 pm CrossFit

63 Reps

3

Troy
LyTell

4:30 pm CrossFit

45 Reps

4

Chris
Godfrey

11:45 AM CrossFit

42 Reps

5

Andy
Hengstebeck

11:45 AM CrossFit

41 Reps

6

Massimo
Hagen

8:00 am CrossFit

65 Reps

Hanging Leg Raises

7

Todd
Wangler

6:00 am CrossFit

63 Reps

Knee raises

8

Wade
Memmott

8:00 am CrossFit

47 Reps

toes to waist

Female Clients

1

Sarah
Plocharczyk

4:30 pm CrossFit

53 Reps

2

Kelly
Stakely

8:00 am CrossFit

76 Reps

3

Kelli
Blasi

5:30 pm CrossFit

70 Reps

3

Lori
Bevins

8:00 am CrossFit

70 Reps

Toes as high as I could get them 😂😂

4

Christina
Biscardi

8:00 am CrossFit

54 Reps

5

Stephanie
Faust

4:30 pm CrossFit

52 Reps

6

Laura
Paradiso

6:00 am CrossFit

49 Reps

25 T2B 24 K2E

7

Jean
Schumacher

6:00 am CrossFit

44 Reps

knee raises

8

Judy
DaRocha

6:00 am CrossFit

0 Reps

unknown