Public Whiteboard

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Components

Jackie

Settings

Workout

Jackie

Warm-up

3 rounds:
Row 200M
10 Burpees
10 Goblet Squats

Practice kipping pull-ups for 5 minutes

Metcon

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Metcon (No Measure)

6 Hill Sprints, recover by walking down hill

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

Whiteboard:

Thursday, September 19, 2019

Male Clients

1

Mike
Harkema

6:00 AM CrossFit

7:09

2

Daniel
Tebbens

4:30 PM CrossFit

7:18

3

Richard
Bruce

4:30 PM CrossFit

9:44

4

Zachary
Sarver

CrossFit: 5:00 AM

10:32

5

anthony
palmisano

CrossFit: 5:00 AM

11:08

6

Mason
Coursey

CrossFit: 5:00 AM

11:27

7

Wes
Stinchcomb

CrossFit: 5:00 AM

9:44

Green band

8

Justin
Callas

4:30 PM CrossFit

10:43

jumping kipping pull-ups

9

Bradd
Gott

CrossFit: 5:00 AM

10:50

Blue band

10

Ian
Gott

CrossFit: 10:00 AM

11:24

dark blue band\15Lb thruster

11

Mitch
Diem

CrossFit: 5:00 AM

13:10

Heavy blk band p/u

Female Clients

1

Alyssa
Stookey

Open Gym 11am - 1pm

7:49

45# 4:16 row Thrusters: 25-15-10 Pull-ups: 20-30

2

Emily
O'Donnell

6:00 AM CrossFit

9:45

kipping pull ups

3

Liz
Gilbert

CrossFit: 5:00 AM

11:20

4

Brittany
Brooks

CrossFit: 10:00 AM

11:32

5

Jessica
Plummer

4:30 PM CrossFit

11:45

green band with pull ups

6

Mia
Klavon

CrossFit: 5:00 AM

9:01

push ups. still injured

7

Tracy
Giuffreda

CrossFit: 5:00 AM

9:10

jumping PU

8

Tracy
Giuffreda

4:30 PM CrossFit

10:23

small green band

9

Kelley
Wallace

CrossFit: 5:00 AM

11:09

jumping PU's

10

Elese
Kyle

CrossFit: 10:00 AM

12:37

35lb bar/thick green band on pull-ups

11

Megan
Gott

CrossFit: 10:00 AM

12:49

green band/15lb thrusters