Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Snatch Lift-off + Snatch

Snatch Balance + OHS ...

Settings

Workout

2/28/18

Devin ponders what sort of evil Dave Castro has in store for Open workout 18.2.

Warm Up/Mobility

T-Spine Extension Smash
Roller Quad Smash

200m Run
30 Double or Single Unders
20 Air Squats
10 PVC Pass Throughs
10 PVC Sotts Press
10 PVC Overhead Squats

*Go over workout and talk about life

Workout Warm Up:
3 Rds
10 Double or Single Unders
3 OHS (build in weight)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)

*Rest 4 min and repeat

Metcon (AMRAP - Rounds and Reps)

AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)

Post Workout Mobility

Banded OH Distraction (I said good day)
Classic Calf Mob

Summit Accessory

Snatch Lift-off + Snatch (7 x (2+1))

perform the prescribed number of Snatch Lift-offs, taking the bar from the floor to just below the knee and back to the floor for one rep; then perform the prescribed number of Snatch

(start at 65%, build in weight or stay at 65%)

*first Lift-off is to below the knee, second Lift-off is to mid-thigh

Snatch Balance + OHS Complex (6 x various)

From the rack, perform the prescribed number of Snatch Balance followed by the prescribed number of Overhead Squats

3x(2+1) (70%)
3x(1+1) (75%)

Metcon (No Measure)

Monostructural Conditioning
15:00 Recovery Assault Bike

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

Whiteboard:

Wednesday, February 28, 2018

Male Clients

1

Corban
Cressley

5:15 AM CrossFit

7 + 0

2

Seth
McAdams

8:30 AM CrossFit

6 + 4

3

Phil
Kingsley

7:30 AM CrossFit

5 + 22

4

Boomer
Burke

4:30 PM CrossFit

5 + 14

5

Chris
Chandler

4:30 PM CrossFit

5 + 8

6

Taylor
Caulfield

6:30 PM CrossFit

5 + 7

7

Paul
Kevetter

8:30 AM CrossFit

4 + 30

8

Kyle
Gribble

4:30 PM CrossFit

4 + 0

9

Ryan
Simmons

7:30 AM CrossFit

3 + 30

10

John
Riddle

8:30 AM CrossFit

3 + 9

11

Private

6:30 PM CrossFit

2 + 0

12

Daren
Connole

6:30 PM CrossFit

10 + 25

95# singles

13

Dixon
Davenport

5:15 AM CrossFit

6 + 0

85lb/SU

14

Clint
Livingston

9:30 AM CrossFit

5 + 30

DU, press from the rack

15

Matthew
White

6:30 AM CrossFit

5 + 22

Singles, 95#

16

Spencer
Smith

9:30 AM CrossFit

5 + 1

115lbs

17

Jason
Pawlik

6:30 AM CrossFit

5 + 0

115 60 singles

17

Justin
Duke

8:30 AM CrossFit

5 + 0

Singles, 65lb

18

Jason
Henry

5:15 AM CrossFit

4 + 45

75lbs

19

Jason
Replogle

8:30 AM CrossFit

4 + 31

135# singles

20

Nick
Russo

7:30 AM CrossFit

4 + 30

95lbs and singles

21

Chris
Hensley

6:30 AM CrossFit

4 + 18

95#, mostly singles, lost my Doubles :(

22

Private

4:30 PM CrossFit

4 + 17

23

Brian
Haden

7:30 PM CrossFit

4 + 10

24

Brandon
Epperson

5:30 PM CrossFit

4 + 2

115#

25

Nathan
Feathers

8:30 AM CrossFit

3 + 60

115# & 60SU

26

Matt
Peterson

5:30 PM CrossFit

3 + 30

95# s and some dubs

27

Derek
Pyle

6:30 PM CrossFit

3 + 21

95#

28

Danny
Champlin

5:30 PM CrossFit

3 + 15

115 lbs

29

Jim
Pierson

5:15 AM CrossFit

3 + 1

75#

30

Brandon
McCaslin

4:30 PM CrossFit

3 + 0

115#

30

Dustin
Howard

5:15 AM CrossFit

3 + 0

115#

30

Roger
Conley

5:30 PM CrossFit

3 + 0

Female Clients

1

Kendall
Bush

6:30 PM CrossFit

5 + 30

2

Casey
Corwine

3:30 PM CrossFit

5 + 4

3

Heather
Land

6:30 PM CrossFit

5 + 3

Stupid bar

3

Sarah
Jo Ritchie

8:30 AM CrossFit

5 + 3

4

Emily
Heymann

4:30 PM CrossFit

4 + 30

4

Kari
Midgett

4:30 PM CrossFit

4 + 30

5

Valerie
Lyman

8:30 AM CrossFit

4 + 3

Let’s count this as a warm up...

6

Leah
Benner

5:30 PM CrossFit

3 + 30

7

Neelam
Jha

6:30 PM CrossFit

6 + 10

8

Dina
Henry

7:30 AM CrossFit

5 + 15

S/doubles, rack front squat

9

Josalyn
Pausina

7:30 AM CrossFit

5 + 3

Assault bike 5 cal, 75#

10

Linda
Pawlik

7:30 AM CrossFit

4 + 58

Singles, 65#

11

Jennifer
Mixer

4:30 PM CrossFit

4 + 32

Singles, 65#

12

Dixie
Flesher

3:30 PM CrossFit

4 + 5

Attempts

13

Private

6:30 PM CrossFit

4 + 0

14

Private

7:30 AM CrossFit

3 + 60

15

Lindsey
Kevetter

8:30 AM CrossFit

3 + 31

85#,singles,attempts

16

Emily
Nowicki

4:30 PM CrossFit

3 + 13

65#