Public Whiteboard

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Components

DB Floor Press

DB Hammer Curl

Weighted Push Ups

Banded Tricep Extensions

Metcon

Settings

Workout

01/05/17

Warm-up

A: Coaches Choice

Strength

B1: DB Floor Press (4 x 6)

B2: DB Hammer Curl (4 x 10 Each Arm )

Extra Work

C1: Weighted Push Ups (3 x 10 )

C2: Banded Tricep Extensions (3 x 15)

Conditioning

D: Metcon (Time)

21-18-15-12-9

SDLHP 95/65
Lateral Jumps Over Bar Both Sides = 1 Rep
Toe 2 Bar

100 Double Under Buy Out

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

Whiteboard:

Thursday, January 05, 2017

Male Clients

1

Soibi
Ogbanga

5:15 AM CrossFit

1 x 6 @ 115 lbs

2

Brian
Wilcox

5:15 AM CrossFit

1 x 6 @ 100 lbs

2

Josh
Rundall

5:15 AM CrossFit

1 x 6 @ 100 lbs

Don't touch it, lol

2

Josh
Martin

5:15 AM CrossFit

1 x 4 @ 100 lbs

3

Michael
Tobis

4:30 PM CrossFit

2 x 16 @ 90 lbs

4

Bill
Thompson

5:30 PM CrossFit

4 x 8 @ 65 lbs

4

Anil
Hussain

5:30 PM CrossFit

2 x 6 @ 65 lbs

4

dillon
scherry

5:30 PM CrossFit

1 x 6 @ 65 lbs

5

Brian
Cresswell

9:15 AM CrossFit

1 x 6 @ 50 lbs

6

charles
lafkoff

9:15 AM CrossFit

4 x 6 @ 35 lbs

Female Clients

1

Drea
Bruti

5:15 AM CrossFit

1 x 6 @ 60 lbs

2

Tammy
Gorgano

5:30 PM CrossFit

4 x 6 @ 40 lbs

2

Brie
Gomez

5:15 AM CrossFit

2 x 6 @ 40 lbs

2

Emma
Knowles

5:30 PM CrossFit

2 x 6 @ 40 lbs

30, 35, 40

2

Katie
Wright

9:15 AM CrossFit

2 x 6 @ 40 lbs

1x6@20, 25, 30, 35

2

Jessica
Ayala

4:30 PM CrossFit

1 x 6 @ 40 lbs

2

Lindsey
Martin

9:15 AM CrossFit

1 x 6 @ 40 lbs

25, 30, 35

3

Liz
Koehler

5:15 AM CrossFit

4 x 6 @ 35 lbs

3

Shelia
Garcia

4:30 PM CrossFit

1 x 6 @ 35 lbs

3

Monica
Terrell

4:30 PM CrossFit

1 x 1 @ 35 lbs

4

Rosemary
Imbert

4:30 PM CrossFit

2 x 3 @ 30 lbs

2 x 6 @ 25 lb

5

lola
santiago

5:15 AM CrossFit

4 x 10 @ 15 lbs

5

Kat
Rummell

9:15 AM CrossFit

3 x 10 @ 15 lbs