Public Whiteboard

Components

Metcon

Settings

Workout

Hellelujah

WOD - FBCF

Metcon (AMRAP - Rounds and Reps)

Rx
25 Push-ups
25 Double-unders
1-min. Plank Hold
25 Double-unders
25 Mountain Climbers
AMRAP 20 min.

Fitness
12 Push-ups
25 Single-unders
45-sec. Plank Hold
25 Single-unders
20 Mountain Climbers
AMRAP 20 min.

WOD - Home Gym

Metcon (Time)

For Time:
35 Double Unders
5 Lateral Dumbbell Burpees
50 Devil's Press (50's/35's)
15min time cap to include rest

AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
If you are time capped put Reps in comments.

Metcon (No Measure)

AMRAP 7min
7 Close Grip Pushups
7 Wide Grip Pushups
7 Hand-Release Pushups
30 Bent over rows (15 each arm)

Whiteboard:

Wednesday, July 08, 2020

Male Clients

Brock
Johnson

Home Gym 7:30PM

5 + 10

Chest burner

Jon
Fallon

Home Gym 7:30PM

4 + 50

Del
Tutt

Home Gym 7:30PM

3 + 75

DUs rx+ me. Ouch.

Private

Home Gym 7:30PM

6 + 50

Jessie
Ramirez

5:30am CrossFit All Level...

5 + 7

Rx with 15 SU-SU-DU

Female Clients

Kendra
Lowry

5:30pm CrossFit All Level...

5 + 60

Didn’t count plank as reps, mountain climbers count every other f...

Erica
Lugo

Home Gym 7:30PM

4 + 2

30 sec holds;109 degrees in my garage 😅

Hilary
Thomas

4:30pm CrossFit All Level...

4 + 0

Less than 20 min. Living room workout subs—couch pushups, lateral...

Savanna
Fallon

Home Gym 7:30PM

4 + 0