Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Monday

Warm-up

Planks on planks (No Measure)

4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold

Gymnastics

Metcon (No Measure)

3X
10 Deficit lunges
10 Hamstring curls
8 Kipping swings or 5 Strict pullups
10 OH WB squats

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots 20/14
15 kettlebell swings 53/35

RX+ Wall-ball shots 30/20

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

Whiteboard:

Monday, July 16, 2018

Male Clients

1

Eric
williams

5:00PM CrossFit

11 + 18

2

Anthony
Hodges

5:00PM CrossFit

10 + 26

3

Stephen
LeBouef

6:00PM CrossFit

10 + 10

4

Dan
Cayce

6:00AM CrossFit

9 + 22

5

Adam
Burkholder

6:00PM CrossFit

9 + 3

6

Brian
Justusson

6:00PM CrossFit

9 + 1

7

scott
siedlaczek

6:00PM CrossFit

8 + 15

8

jacob
popek

8:00AM CrossFit

10 + 0

9

Brandon
Reid

5:00PM CrossFit

9 + 7

today: im sick. soooo thats that

10

Alec
Wolfram

5:00PM CrossFit

8 + 8

Kinda C2B

11

Mehdi
Ben-Ayed

5:00AM CrossFit

8 + 0

combination of pull-ups

11

Patrick
Barfield

5:00PM CrossFit

8 + 0

ring rows 35 kb

12

Grant
Beavers

6:00PM CrossFit

7 + 25

blue band pull ups

13

Joseph
Herman

6:00AM CrossFit

7 + 15

strained hamstring - kettlebell swings to lunges

13

Sam
Steffen

6:00AM CrossFit

7 + 15

14

Andrew
Komoroski

6:00AM CrossFit

7 + 0

10 Ring Rows or 10 kips 14 pounds on wall balls

Female Clients

1

Joanna
Beatrice

5:00AM CrossFit

12 + 14

RR / OHWB Squats

2

Allison
Justusson

6:00PM CrossFit

9 + 3

35#, kipping pullups

2

Stacy
Swiney

8:00AM CrossFit

9 + 3

kipping pu

3

Jennifer
Yang

6:00AM CrossFit

7 + 0

Ring Rows 14 lb WB 18lb KBS

4

MC
Schmank

12:00PM Open gym

6 + 18

5

erin
finke

5:00PM CrossFit

6 + 0

18 lb kettle bell, reg. kipping pullups