Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

RDL's

Bulgarian Split Squat

Lateral Broad Jumps

Metcon

Settings

Workout

07/08/16

Warm-up

A: Coaches Choice

Strength

B: RDL's (Deload wave – 60% x 5, 65% x 5, 70% x 5)

Extra Work

C1: Bulgarian Split Squat (3 x 8 Each Leg 35/20)

C2: Lateral Broad Jumps (3 x Down & Back)

Conditioning

C: Metcon (Time)

3 Rounds For Time:

400m Run
12 Deadlifts (225/155)
21 Box Jumps 24/20

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

Whiteboard:

Friday, July 08, 2016

Male Clients

1

Juan
Chavez

4:30 PM CrossFit

1 x 5 @ 375 lbs

2

JOSE
MELENDEZ

5:30 PM CrossFit

1 x 5 @ 295 lbs

3

Christopher
Mink

5:15 AM CrossFit

1 x 5 @ 275 lbs

4

Michael
Gayle

4:30 PM CrossFit

1 x 5 @ 260 lbs

225-240-260

5

Alberto
Fabian

9:15 AM CrossFit

1 x 5 @ 225 lbs

5

Gary
Bowker

4:30 PM CrossFit

1 x 5 @ 225 lbs

5

jaron
Becerra

9:15 AM CrossFit

1 x 5 @ 225 lbs

5

Willie
Ramos

9:15 AM CrossFit

1 x 5 @ 225 lbs

6

Pedro
Melendez

5:30 PM CrossFit

1 x 5 @ 205 lbs

7

Brian
Wilcox

5:15 AM CrossFit

1 x 5 @ 195 lbs

7

James
Vultaggio

5:15 AM CrossFit

1 x 5 @ 195 lbs

7

Kyle
Krueger

5:15 AM CrossFit

1 x 5 @ 195 lbs

8

Brian
Cresswell

9:15 AM CrossFit

1 x 5 @ 150 lbs

9

Don
Kennedy

9:15 AM CrossFit

3 x 5 @ 125 lbs

10

charles
lafkoff

9:15 AM CrossFit

1 x 5 @ 75 lbs

back hurts

Female Clients

1

Katie
Wright

9:15 AM CrossFit

1 x 5 @ 170 lbs

1

Linda
Ramos

9:15 AM CrossFit

1 x 5 @ 170 lbs

70% is 160#

1

Paula
Lampl

9:15 AM CrossFit

1 x 5 @ 170 lbs

2

Leslie
Eldred

5:15 AM CrossFit

1 x 5 @ 155 lbs

2

Rosemary
Imbert

9:15 AM CrossFit

1 x 5 @ 155 lbs

5 @ 135 lb, 145 lb, 155 lb

3

Christine
Falzon

9:15 AM CrossFit

1 x 5 @ 145 lbs

4

Kat
Rummell

5:15 AM CrossFit

1 x 5 @ 125 lbs

5

Tammy
Gorgano

5:30 PM CrossFit

1 x 5 @ 115 lbs

6

haidee
santiago

5:15 AM CrossFit

1 x 5 @ 100 lbs

7

Private

5:15 AM CrossFit

1 x 5 @ 70 lbs