Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Single Arm KB Thrusters

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

20 mins

Single Arm KB Thrusters (4x10 each arm)

Metcon

Metcon (AMRAP - Rounds and Reps)

Every 4 mins for 20 mins
400m Run
With the remainder of the 4 mins...
AMRAP
10 Wallballs (20/14)
10 Pull-ups
10 Medball slams (20/14)

*Score is rounds and reps of wallballs, pull-ups and ball slams
*400m run at the top of every 4 minutes. Start WOD with run.
*Pick up the AMRAP where you left off in each 4 minute section

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

Whiteboard:

Monday, August 31, 2015

Male Clients

1

Chad
Harrell

5:00 AM CrossFit

4 x 10 @ 54.17 lbs

2

Gary
Blount

5:00 PM CrossFit

4 x 10 @ 53 lbs

2

John
Tysinger

6:00 AM CrossFit

4 x 10 @ 53 lbs

3

Sam
Bowman

5:00 PM CrossFit

4 x 10 @ 45.14 lbs

4

Luke
Swanson

11:00 AM CrossFit

4 x 10 @ 44 lbs

4

Tyler
Johnson

11:00 AM CrossFit

4 x 10 @ 44 lbs

5

JR
Nunn

5:00 AM CrossFit

4 x 10 @ 36.11 lbs

6

Young
Kim

7:00 PM CrossFit

4 x 10 @ 36 lbs

Blue kb

7

christopher
carroll

5:00 PM CrossFit

4 x 10 @ 35 lbs

7

Jose
Aguayo

6:00 AM CrossFit

4 x 10 @ 35 lbs

8

Gary
Sunstrom

6:00 AM CrossFit

4 x 10 @ 32 lbs

9

James
Gutin

7:00 PM CrossFit

4 x 10 @ 26 lbs

9

Private

6:00 PM CrossFit

4 x 10 @ 26 lbs

10

Joey
White

6:00 PM CrossFit

4 x 10 @ 16 lbs

11

Michael
Eannone

7:00 PM CrossFit

4 x 10 @ 12 lbs

12

Private

7:00 PM CrossFit

4 x 10 @ 0 lbs

12

Greg
DiBell

5:00 PM CrossFit

4 x 8 @ 53 lbs

12

Private

6:00 AM CrossFit

3 x 10 @ 35 lbs

12

Justin
Schweizer

6:00 PM CrossFit

3 x 10 @ 35 lbs

12

Travis
Stutts

6:00 PM CrossFit

3 x 10 @ 53 lbs

12

Casey
Smith

6:00 PM CrossFit

1 x 10 @ 73 lbs

blue, purple, black.

12

Cory
McCleaf

6:00 PM CrossFit

1 x 10 @ 70 lbs

Female Clients

1

Gina
Schweizer

6:00 PM CrossFit

4 x 10 @ 26.46 lbs

2

Jackie
Cansler

5:00 PM CrossFit

4 x 10 @ 26 lbs

2

Suzanne
Smith

5:00 PM CrossFit

4 x 10 @ 26 lbs

3

Colleen
Beamon

6:00 PM CrossFit

4 x 10 @ 22 lbs

3

Holli
Christ

6:00 AM CrossFit

4 x 10 @ 22 lbs

3

Janel
Monroe

6:00 PM CrossFit

4 x 10 @ 22 lbs

3

Molly
McDonald

7:00 PM CrossFit

4 x 10 @ 22 lbs

3

Stephanie
Tysinger

9:00 AM CrossFit

4 x 10 @ 22 lbs

easing back into thrusters!

3

Summer
Nunn

5:00 AM CrossFit

4 x 10 @ 22 lbs

green kb

4

Jennifer
Rosa

9:00 AM CrossFit

4 x 10 @ 18 lbs

4

Phimrawee
Wilaikruad

7:00 PM CrossFit

4 x 10 @ 18 lbs

4

Rachel
Klahr

6:00 PM CrossFit

4 x 10 @ 18 lbs

4

Samantha
Thompson

5:00 PM CrossFit

4 x 10 @ 18 lbs

5

Erin
Adamaitis

5:00 AM CrossFit

4 x 10 @ 17.64 lbs

5

Jen
MacCarthy

11:00 AM CrossFit

4 x 10 @ 17.64 lbs

5

Laura
Yakamna

6:00 PM CrossFit

4 x 10 @ 17.64 lbs

6

Cara
Stutts

6:00 PM CrossFit

4 x 10 @ 13 lbs

7

Mallory
Fiery

5:00 PM CrossFit

4 x 8 @ 22.05 lbs

7

Esther
Aguayo

6:00 AM CrossFit

3 x 10 @ 26 lbs

1@22lbs

7

Laura
Kasubowski

5:00 PM CrossFit

3 x 10 @ 22 lbs

1 x 10 @ 26 lbs

7

Michelle
Shuck

9:00 AM CrossFit

1 x 10 @ 26 lbs

3x10 @ 22