Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Sumo Deadlift Against ...

Seated Dynamic Box Jumps

Karen

Double Leg Band Curls

Settings

Workout

Karen

– Strength: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep. – Metcon: Benchmark workout ”Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

Warm-up

A:

Grab barbells and a light band + complete:
8 Sumo Deadlifts
8 Front Squats
10 X-BAND Walks Left/Right
6 Sumo Deadlifts
6 Thrusters
10 Glute Bridges
*Add light weight
4 Sumo Deadlifts
4 Thrusters
10 Birddogs
Then,
Review Sumo Deadlift against a band.
+
Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS

Strength/Skill

B: Sumo Deadlift Against bands (10 x 2 @80% of Last Monday, every 60s.)

C: Seated Dynamic Box Jumps (20 Jumps Total, 3-4 reps. Rest 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg

– Use a weighted vest if possible. Perform 3-4 reps per set then rest 60s.

Metcon

D: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.

Extra Credit

E: Double Leg Band Curls (100)

https://www.youtube.com/watch?v=n-tYSFWwlLI

Prone

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

Whiteboard:

Thursday, February 14, 2019

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

10 x 2 @ 335 lbs

385,385,385,335......

2

Daniel
Scullion

6:00 CrossFit Group Clase...

10 x 2 @ 295 lbs

Purple

2

Joel
Brown

1:00PM CrossFit Group Cla...

10 x 2 @ 295 lbs

3

Dominic
Talanca

6:00PM CrossFit Group Cla...

10 x 2 @ 275 lbs

Black band

3

Ryan
Fox

5:00PM CrossFit Group Cla...

10 x 2 @ 275 lbs

4

Brett
Smith

1:00PM CrossFit Group Cla...

10 x 2 @ 265 lbs

5

Bradley
Farrell

6:00PM CrossFit Group Cla...

10 x 2 @ 255 lbs

6

TJ
Beatty

6:00 CrossFit Group Clase...

10 x 2 @ 235 lbs

Black Band

7

Jeff
Groves

8:45 CrossFit Group Class...

10 x 2 @ 225 lbs

7

Scott
Stalls

8:45 CrossFit Group Class...

10 x 2 @ 225 lbs

8

Shane
Higgins

5:00PM CrossFit Group Cla...

10 x 2 @ 200 lbs

9

Christian
Bolz

6:00 CrossFit Group Clase...

10 x 2 @ 185 lbs

Female Clients

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

10 x 2 @ 225 lbs

Purple

2

Shelby
Morge

6:00PM CrossFit Group Cla...

10 x 2 @ 205 lbs

Purple band 84%

3

Kimberly
Grenier

5:00PM CrossFit Group Cla...

10 x 2 @ 185 lbs

70%, purple band

4

Heather
Metzler

8:45 CrossFit Group Class...

10 x 2 @ 175 lbs

purple

4

Jamie
Troche

6:00PM CrossFit Group Cla...

10 x 2 @ 175 lbs

Still sick

5

Amanda
Wickman

1:00PM CrossFit Group Cla...

10 x 2 @ 165 lbs

82%

5

Christine
Abbata

6:00PM CrossFit Group Cla...

10 x 2 @ 165 lbs

77%; Thick black then skinny black;

6

Cherie
Borders

8:45 CrossFit Group Class...

10 x 2 @ 145 lbs

Purple

6

Debbie
Bolz

6:00 CrossFit Group Clase...

10 x 2 @ 145 lbs

6

Jennifer
Sullivan

8:45 CrossFit Group Class...

10 x 2 @ 145 lbs

6

Monica
Jacobs

8:45 CrossFit Group Class...

10 x 2 @ 145 lbs

Blue band

7

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

10 x 2 @ 135 lbs

Green band

8

Beth
Grace

8:45 CrossFit Group Class...

10 x 2 @ 125 lbs

8

Brooke
Scacheri

8:45 CrossFit Group Class...

10 x 2 @ 125 lbs

Green band

9

Fraleane
Holt

6:00 CrossFit Group Clase...

10 x 2 @ 85 lbs

45%- race on Saturday

9

Isabella
Schwenker

8:45 CrossFit Group Class...

10 x 2 @ 85 lbs

w-out bands

9

Karla
Fierimonte

8:45 CrossFit Group Class...

10 x 2 @ 85 lbs

10

Private

6:00 CrossFit Group Clase...

10 x 2 @ 75 lbs

11

Courtney
Steele

6:00 CrossFit Group Clase...

8 x 2 @ 150 lbs

80%- black band