Public Whiteboard

Components

T-bar Row

Shoulder Press

Back Extension

Bike

90 Second Rest

Metcon

Settings

Workout

Wednesday, 11/24/21

CROSSFIT

GIANT SET

(30min)
BRUTAL

A-1: T-bar Row (3x8@185/125)

https://youtu.be/ExL0-gJcUbs
Tbar row info @7:54

A-2: Shoulder Press (85%x(4+) / 80%x(5+) / 75%x(7+))

Shoulder Press

A-3: Back Extension (3x10 )

https://youtu.be/xMyFXMZ6Ch0

A-4: Bike (3x0.4mile )

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

Metcon

B: Metcon (AMRAP - Reps)

AMRAP 9
3 Pull up
6 Power Snatch 95/65
9 Burpee over bar

(RX+)
1 BMU
3 Power Snatch 155/105
9 Burpee Box Jump over 24/20"

KICKBOXING

9AM and 5:15PM

1: Metcon (No Measure)

Combo Pt. A
1- 2- 3- Double Rear Body Kick

Combo Pt. B
3- 2- Double Lead Body Kick

Kicks/Strikes
Round Kick

2: Metcon (No Measure)

4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Pyramid round kick
Round 4-Combo Pt. A+B

3: Metcon (No Measure)

Target Kicks/Strikes
Bo staff

Whiteboard:

Wednesday, November 24, 2021

Male Clients

Alex
McCarty

CrossFit 4:15PM

3 x 8 @ 185 lbs

Anthony
Huff

CrossFit 4:15PM

3 x 8 @ 185 lbs

Brian
Bunk

CrossFit: 8:00 AM

3 x 8 @ 185 lbs

Caleb
Karrels

CrossFit:: 6:00AM

3 x 8 @ 185 lbs

Sung
Hong

CrossFit 4:15PM

3 x 8 @ 1 lbs

Female Clients

Alana
Witulski

CrossFit 4:15PM

3 x 8 @ 125 lbs

Betty
Fowler

CrossFit 4:15PM

3 x 8 @ 125 lbs

Catherine
Whiting

CrossFit 4:15PM

3 x 8 @ 125 lbs

Dawn
Huff

CrossFit: 8:00 AM

3 x 8 @ 125 lbs

Emily
Hayes

CrossFit 4:15PM

3 x 8 @ 125 lbs

Tawnya
Quintana

CrossFit: 8:00 AM

3 x 8 @ 125 lbs

Tiffany
Tittes

CrossFit 4:15PM

3 x 8 @ 125 lbs

Private

CrossFit: 8:00 AM

3 x 8 @ 90 lbs