Public Whiteboard

Components

Strict Pull-ups

Shoulder Press

Plank

Row

90 Second Rest

Metcon

Settings

Workout

Wednesday, 11/17/21

CROSSFIT

GIANT SET

(30min)
HEAVY

A-1: Strict Pull-ups (Wide grip 3x10)

A-2: Shoulder Press (80%x(5+) / 75%x(7+) / 70%x(9+))

Shoulder Press

A-3: Plank (Low plank 3x60second hold)

A-4: Row (3x15/12Cal )

A-5: 90 Second Rest (3x90sec rest)

Metcon

B: Metcon (AMRAP - Rounds and Reps)

"Molly"
AMRAP 11
11 GTO 95/65
17 single DB box step up 50/35
31 double under or 90 single under

KICKBOXING

9 am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A
1- Rear Body Kick -3 - Rear low Kick

Combo Pt. B
Lead Body Kick -Step back into Southpaw - Step back into Orthodox -1- 2

Kicks/Strikes
Round kick-Round Kick
Round Kick-Back Kick
Round Kick-Spin Jump Round Kick

2: Metcon (No Measure)

4 rounds of 2 min ON/1 min OFF

Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Kicks/Strikes
Round 4 - Combo Pt. A+B

3: Metcon (No Measure)

Target Strikes
Bo staff

Whiteboard:

Wednesday, November 17, 2021

Male Clients

Anthony
Huff

CrossFit 4:15PM

3 x 10 @ 1 lbs

Brian
Bunk

CrossFit: 8:00 AM

3 x 10 @ 1 lbs

fat af

Sung
Hong

CrossFit 4:15PM

3 x 10 @ 1 lbs

Caleb
Karrels

CrossFit:: 6:00AM

3 x 10 @ 0 lbs

assisted

Shane
O'Neill

CrossFit:: 6:00AM

3 x 10 @ 0 lbs

Female Clients

Emily
Hayes

CrossFit:: 6:00AM

3 x 10 @ 1 lbs

Banded

Nevaeh
Martinez

CrossFit 4:15PM

3 x 10 @ 1 lbs

Aimee
Wride

CrossFit: 5:00 AM

3 x 10 @ 0 lbs

grn band today

Betty
Fowler

CrossFit:: 6:00AM

3 x 10 @ 0 lbs

kristin
O'Brien

CrossFit: 8:00 AM

3 x 10 @ 0 lbs

banded-red band

Lucy
Streich

CrossFit:: 6:00AM

3 x 10 @ 0 lbs

Mixture of thin green band and thin blue band

Molly
Ray Phillips

CrossFit: 8:00 AM

3 x 10 @ 0 lbs

Wide grip x 3

Tawnya
Quintana

CrossFit: 8:00 AM

3 x 10 @ 0 lbs

wide grip, red band