Public Whiteboard

Components

Shoulder Press

Push Press

Push Jerk

Metcon

Settings

Workout

Wednesday, 9/29/21

CROSSFIT

A: Shoulder Press (Attempt for 1RM )

Shoulder Press

(7min)

B: Push Press (Attempt for 1RM)

Push Press

(5min)

C: Push Jerk (Attempt for 1RM)

Push Jerk

(5min)

D: Metcon (Time)

21-15-9 reps of
Hang Clean and Jerk 135/95
Pull up
Box Jump 24/20"

(18min)

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A
1- 1- 2- Rear Back Fist - 3 - Lead Back Fist

Combo Pt. B
2- Step into Southpaw & Left Spinning Back Fist

Kick
Round Kick- Skip Round Kick
Skip Round Kick-Back Kick

2: Metcon (No Measure)

4 rounds of 2 min ON/1min OFF

Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Pyramid skip round kick (1-10)
Round 4 - Combo Pt. A+B

3: Metcon (No Measure)

Target Kick
Bo Staff

Whiteboard:

Wednesday, September 29, 2021

Male Clients

Brian
Bunk

CrossFit 4:15PM

1 x 1 @ 206 lbs

Sung
Hong

CrossFit 4:15PM

1 x 1 @ 160 lbs

Shane
O'Neill

CrossFit:: 6:00AM

1 x 1 @ 156 lbs

Alex
McCarty

CrossFit 4:15PM

1 x 1 @ 110 lbs

Josh
Drews

CrossFit: 5:00 AM

1 x 1 @ 90 lbs

Female Clients

Alana
Witulski

CrossFit:: 6:00AM

1 x 1 @ 115 lbs

Dawn
Huff

CrossFit: 8:00 AM

1 x 1 @ 100 lbs

Private

CrossFit 4:15PM

1 x 1 @ 95 lbs

Catherine
Whiting

CrossFit:: 6:00AM

1 x 1 @ 75 lbs

Lucy
Streich

CrossFit:: 6:00AM

1 x 1 @ 60 lbs