Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Filthy Fifty

Settings

Workout

12.1.16

Warm-up

A: Coaches Choice

Strength

B: Metcon (AMRAP - Rounds)

Bench press 135/95 2 sets max effort
5 reps and hold 1 inch off of chest

Extra Work

C: Metcon (Weight)

2 sets of
CT FLETCHER DB tricep ext ladder.
8 reps each DBs ascending weight

Metcon

D: Filthy Fifty (Time)

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

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

Whiteboard:

Thursday, December 01, 2016

Male Clients

1

Brian
Wilcox

5:15 AM CrossFit

38 Rounds

2

Josh
Rundall

5:15 AM CrossFit

8 Rounds

5+3

3

Bryan
Steuer

5:30 PM CrossFit

6 Rounds

3

JOSE
MELENDEZ

5:15 AM CrossFit

6 Rounds

2 set of 3. Probably could of done 1 more set

4

Christopher
Mink

5:15 AM CrossFit

5 Rounds

4

Jason
Eldred

5:30 PM CrossFit

5 Rounds

5

Gary
Bowker

4:30 PM CrossFit

4 Rounds

5

Kirk
Moore

5:15 AM CrossFit

4 Rounds

5

Pedro
Melendez

6:30 PM CrossFit

4 Rounds

5

Roger
Gauvreau

4:30 PM CrossFit

4 Rounds

6

Jamie
Anderson

5:15 AM CrossFit

2 Rounds

6

jaron
Becerra

5:15 AM CrossFit

2 Rounds

20 total reps

7

Brian
Cresswell

9:15 AM CrossFit

35 Rounds

15@115 and 20@105

8

charles
lafkoff

9:15 AM CrossFit

30 Rounds

95#

9

Michael
Tobis

5:30 PM CrossFit

8 Rounds

10

Anil
Hussain

5:30 PM CrossFit

5 Rounds

115#

Female Clients

1

haidee
santiago

5:15 AM CrossFit

5 Rounds

2

Drea
Bruti

5:15 AM CrossFit

3 Rounds

3

Katie
Wright

9:15 AM CrossFit

2 Rounds

10 total reps (2 - 5 second holds)

4

Allison
Muhlbauer

9:15 AM CrossFit

32 Rounds

19 in the 1st round but I didn't realize I needed to hold for 5s ...

5

Liz
Koehler

5:15 AM CrossFit

12 Rounds

2 rounds @ 85#

6

Shelia
Garcia

4:30 PM CrossFit

9 Rounds

5 Rds 65 4 rds 85

7

Monica
Terrell

4:30 PM CrossFit

7 Rounds

65lbs

8

lola
santiago

5:15 AM CrossFit

4 Rounds

9

Emma
Knowles

6:30 PM CrossFit

3 Rounds

65#

9

Private

5:15 AM CrossFit

3 Rounds

10

chelsea
nelson

5:30 PM CrossFit

2 Rounds

95#