Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Rack Box Squat

Single Leg Box Jump

Single Leg Banded Ham ...

Settings

Workout

Not 4 Time

Warm-up

A:

3:00 - 8:00
Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
8:00 - 15:00
Review Front Box Squat
Review Single Leg Box Jumps
Review Russian KBS
Review Goblet Squats

Strength/Skill

B: Front Rack Box Squat (Regular Stance: 6 x 3 @85% of 8/26, every 60s.)

- Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on the bar)
- If no 1RM Front Box Squat use 70% of 1RM Front Squat

C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)

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

L2/L1: Double Leg Box Jumps to a challenging height - 8 x 5. Rest 60s.

Metcon

D: Metcon (No Measure)

4 Rounds - not for time:
UB 100 Meter Farmer Carry (70, 53)
25 Russian KBS (70, 53)
25 Goblet Squats (70, 53)
Rest as needed.
*If you put the KBS down during the carry access 1 Minute Wallsit hold for each time KBS are put down during the carry.

L3: (53, 35)
L2: (45, 30)
L1: (Heavy Carry, but lighter for movements)
20:00 Time Cap

Extra Credit

E: Single Leg Banded Hamstring Curls (AMRAP - Reps)

- https://www.youtube.com/watch?v=3LgsmRBeEaU

3 x 30-50 ea. Rest as needed.

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

Whiteboard:

Thursday, September 19, 2019

Male Clients

1

Dominic
Talanca

6:00PM CrossFit Group Cla...

6 x 3 @ 265 lbs

2

Ryan
Fox

1:00PM CrossFit Group Cla...

6 x 3 @ 245 lbs

3

Joel
Brown

5:00PM CrossFit Group Cla...

6 x 3 @ 235 lbs

50% with 2 purple bands

4

Bernie
Mowbray

6:00PM CrossFit Group Cla...

6 x 3 @ 205 lbs

Woof! 135, 165, 185, 205

5

Clark
Wilson

6:00 CrossFit Group Clase...

6 x 3 @ 195 lbs

5

Daniel
McClanahan

6:00PM CrossFit Group Cla...

6 x 3 @ 195 lbs

5

Greg
Barber

6:00 CrossFit Group Clase...

6 x 3 @ 195 lbs

6

Kevin
English

5:00PM CrossFit Group Cla...

6 x 3 @ 185 lbs

7

Tevis
Blom

1:00PM CrossFit Group Cla...

6 x 3 @ 175 lbs

8

Bradley
Cooke

CrossFit: 7:00 AM

6 x 3 @ 155 lbs

9

Scott
Stalls

8:45 CrossFit Group Class...

6 x 3 @ 135 lbs

10

Steven
Fiscante

8:45 CrossFit Group Class...

6 x 3 @ 75 lbs

11

Adam
Zazzali

6:00 CrossFit Group Clase...

3 x 3 @ 185 lbs

3x3 175

11

Alan
Brook

8:45 CrossFit Group Class...

3 x 3 @ 210 lbs

Female Clients

1

Jade
Knutson Day

5:00PM CrossFit Group Cla...

6 x 3 @ 190 lbs

w/littles, jerk block and rogue yellow 35lb plate

2

Kimberly
Grenier

5:00PM CrossFit Group Cla...

6 x 3 @ 175 lbs

3

Gretchen
Steed

5:00PM CrossFit Group Cla...

6 x 3 @ 165 lbs

4

Meg
Gemelli

1:00PM CrossFit Group Cla...

6 x 3 @ 145 lbs

5

Stacy
Kapello-Fox

5:00PM CrossFit Group Cla...

6 x 3 @ 140 lbs

6

Amanda
Wickman

5:00PM CrossFit Group Cla...

6 x 3 @ 125 lbs

125 (83%)

6

Fraleane
Holt

6:00PM CrossFit Group Cla...

6 x 3 @ 125 lbs

Not feeling it

6

Shelby
Morge

1:00PM CrossFit Group Cla...

6 x 3 @ 125 lbs

7

Christine
Abbata

6:00PM CrossFit Group Cla...

6 x 3 @ 115 lbs

7

Private

CrossFit: 7:00 AM

6 x 3 @ 115 lbs

8

Anna
Zarn

1:00PM CrossFit Group Cla...

6 x 3 @ 100 lbs

Knees out

9

Rachel
Hatfield

5:00PM CrossFit Group Cla...

6 x 3 @ 95 lbs

10

Jessica
Wold

8:45 CrossFit Group Class...

6 x 3 @ 90 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

6 x 3 @ 90 lbs

11

Amanda
Partin

CrossFit: 7:00 AM

6 x 3 @ 75 lbs

12

Karla
Fierimonte

8:45 CrossFit Group Class...

6 x 3 @ 70 lbs

13

Anita
Fiscante

8:45 CrossFit Group Class...

6 x 3 @ 55 lbs

14

Brooke
Scacheri

8:45 CrossFit Group Class...

6 x 3 @ 0 lbs

Assault bike intervals

14

Krissi
Evans

6:00PM CrossFit Group Cla...

6 x 3 @ 0 lbs

back squats @135