Public Whiteboard

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Components

Diane

Strict Pull-Ups (Bar)

Weighted Pull-ups

Settings

Workout

Thursday

Warm-up

15 mins

Dynamic Warm-up

Metcon

20 mins

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

*Scale HSPU to HR Push-ups
*12 minute cap

Gymnastics

Strict/Weighted Pull-ups
5x5

Super Set with

Abmat Situps x 20

Strict Pull-Ups (Bar) (5x5)

Weighted Pull-ups (5x5)

The Strict Pull-up

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

Whiteboard:

Thursday, January 28, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

3:37

Go heavier on DL

2

John
Tysinger

5:00 PM CrossFit

5:08

3

Rek
Soh

9:00 AM CrossFit

6:37

225# DL, strict HSPU

4

Gary
Blount

9:00 AM CrossFit

11:30

strict HSPU

5

christopher
carroll

5:00 PM CrossFit

3:48

185# HR push

6

Chad
Harrell

6:00 AM CrossFit

4:22

225 DL, HR push ups

7

John
Quattlebaum

11:00 AM CrossFit

4:45

weight for dead-lifts 115 hr pushs up

8

Justin
Flatt

6:00 PM CrossFit

4:57

HRPU 225#

9

Justin
Higbee

5:00 PM CrossFit

5:09

135#

10

Private

5:00 PM CrossFit

5:30

11

Frank
Carns

11:00 AM CrossFit

5:40

170 dead lift

12

Andrew
Ross

5:00 PM CrossFit

5:51

225#, HRPU

13

Michael
Fiery

5:00 PM CrossFit

6:59

135 lb

Female Clients

1

Kelci
Peterson

6:00 PM CrossFit

8:33

2

Michelle
Shuck

6:00 AM CrossFit

4:35

135# DL, HR Push-ups

2

Suzanne
Smith

6:00 AM CrossFit

4:35

135# DL; hand release push ups

3

Jasmine
Nivens

11:00 AM CrossFit

5:00

55lbs

4

Alison
Nelson

11:00 AM CrossFit

5:20

115# HRPU

5

Stephanie
Tysinger

5:00 PM CrossFit

5:29

125#, strict push ups (oh yea!!!)

6

Jennifer
Rosa

9:00 AM CrossFit

6:02

7

Mallory
Fiery

5:00 PM CrossFit

6:23

95# knee pu

8

Colleen
Beamon

5:00 PM CrossFit

6:29

125# hrpu

9

Omayra
Rosa

9:00 AM CrossFit

6:59

10

Brittany
Dirmann

5:00 PM CrossFit

7:31

145#, modified HRP