Public Whiteboard

Components

Nicole

Skill Work

Settings

Workout

CrossFit - Wed, Jun 14

Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

- INTERMEDIATE -
AMRAP 20:
400-m run
5-10 pull-ups

- BEGINNER -
AMRAP 8:
200-m run
8 ring rows

Rest 4:00

AMRAP 8:
200-m run
8 ring rows

General Warm-up (No Measure)

1 set:
100-m jog
:30 banded shoulder stretch/arm

1 set:
100-m run (moderate pace)
10 PVC pass throughs

1 set:
200-m run (fast pace)
10 scap pull-ups

Skill Work (Weight)

Post-workout:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.

Stretching (No Measure)

2 sets:
:30 lacrosse ball pec mash/side
:30 lacrosse ball bicep mash/arm

Whiteboard:

Wednesday, June 14, 2023

Male Clients

Nigel
Jacobi

CrossFit: 5:30 AM

8 + 3

Chest 2 bar 7,7,7,7,7,7,7,7,3

Mohamad
Mourtada

CrossFit: 4:00 PM

8 + 0

9/8/7/7/7/6/6/2 reps

Sterling
Haglund

CrossFit: 4:00 PM

6 + 88

30-15-10-11-11-11

luke
goshulak

CrossFit: 5:30 AM

6 + 0

6 rounds of 20 pu’s plus 1 400m run

Derrick
Bisschop

CrossFit: 5:30 AM

6 + 0

300m run, banded pull ups, as many in 1 minute as possible

Female Clients

Jessica
Horn

CrossFit: 5:15 PM

6 + 0

6 + 200m. 6-8 pullups/round

Melissa
English

CrossFit: 5:30 AM

7 + 0

Ok lost count but know at least 7 LEARN to COUNT Did with with a ...

Michelle
Haglund

CrossFit: 4:00 PM

7 + 0

400m runs 70 total ring rows

Jordin
Pettifer

CrossFit: 4:00 PM

6 + 0

Intermediate- 10 ring rows each round

Marianne
Walters

CrossFit: 6:30 PM

6 + 0

300m run & band pull ups