Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Strict Press

Pull-ups

GHD Sit-ups

Bench Press

DB Strict Press

Metcon

Metcon

Settings

Workout

08/25/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Band/Pull Ups

a. 3×25 Band pull-a-parts
b. Row 500m

2 Rounds:

8 Pull-ups
4 CTB pull-ups
2 Bar muscle-ups

Strength

C1: Strict Press (5 x 3 )

C2: Pull-ups (5 x 8 (UNBROKEN))

Pull-ups

C3 : GHD Sit-ups (5 x 15 )

GHD Sit-ups

Competition Strength

D: Bench Press ( 5×5 @70%)

Bench Press

E: DB Strict Press (3 x Max Reps @ 25% of 1RM Press)

Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

8 Squat/Clean & Jerk 135/95
10 Burpee's over Bar
12 Box Jumps 24"/20"

Competition Conditioning

G: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 Minutes

40 Wallballs 20/14lbs
20 Burpees to 6″ target
10 Clean and jerks 135/95lbs
Run 200m with med ball

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

Whiteboard:

Tuesday, August 25, 2015

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 3 @ 205 lbs

2

George
Hernandez

6:30 PM CrossFit

1 x 3 @ 190 lbs

3

Brian
Wilcox

6:15 AM CrossFit

1 x 3 @ 170 lbs

4

Roberto
Diaz

6:15 AM CrossFit

1 x 3 @ 160 lbs

5

Michael
Gayle

4:30 PM CrossFit

1 x 3 @ 155 lbs

115-125-135-145-155

6

Alberto
Fabian

9:15 AM CrossFit

1 x 3 @ 145 lbs

7

Josh
Johnson

4:30 PM CrossFit

1 x 3 @ 135 lbs

8

jaron
Becerra

5:15 AM CrossFit

3 x 3 @ 125 lbs

9

Don
Kennedy

9:15 AM CrossFit

5 x 3 @ 115 lbs

9

Bill
Thompson

6:30 PM CrossFit

1 x 3 @ 115 lbs

10

Brian
Cresswell

9:15 AM CrossFit

2 x 3 @ 105 lbs

10

Erwin
Bedia

9:15 AM CrossFit

2 x 3 @ 105 lbs

11

charles
lafkoff

9:15 AM CrossFit

3 x 3 @ 65 lbs

Female Clients

1

Allison
Muhlbauer

5:15 AM CrossFit

1 x 3 @ 115 lbs

2

Leslie
Eldred

5:15 AM CrossFit

1 x 3 @ 105 lbs

3

Jenna
Smith

6:15 AM CrossFit

1 x 3 @ 95 lbs

85, 85, 85, 90, 95

3

Morgan
Johnson

5:15 AM CrossFit

1 x 3 @ 95 lbs

4

Rosemary
Imbert

4:30 PM CrossFit

1 x 3 @ 85 lbs

5

Monica
Terrell

4:30 PM CrossFit

1 x 3 @ 80 lbs

6

Christine
Falzon

5:30 PM CrossFit

5 x 3 @ 75 lbs

6

Yvonne
Lima

5:30 PM CrossFit

5 x 3 @ 75 lbs

6

Brittany
Powell

6:30 PM CrossFit

1 x 3 @ 75 lbs

6

gwen
danjczek

4:30 PM CrossFit

1 x 3 @ 75 lbs

7

Linda
Ramos

9:15 AM CrossFit

1 x 3 @ 70 lbs

8

Natalie
Vogel

5:30 PM CrossFit

1 x 3 @ 65 lbs

8

Shannon
Vultaggio

9:15 AM CrossFit

1 x 3 @ 65 lbs

9

Lindsey
McDaniel

5:15 AM CrossFit

3 x 3 @ 55 lbs

10

Jennifer
Bedia

4:30 PM CrossFit

1 x 3 @ 50 lbs

11

Jessica
Ayala

4:30 PM CrossFit

1 x 1 @ 85 lbs