Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder to Overhead

Metcon

Deadlift

Metcon

Settings

Workout

Fri

Main WOD

A: Shoulder to Overhead (EMOM 6 x 5 reps AHAP)

Reps any of 3 ways
press , push press , push jerk

B: Metcon (Time)

For time
1k row
60 DUs
50 KB sw 53/35
40 Goblet sq
30 TTB
20 Deadlift 225/155
10 HSPU
800m run

Rx+ - 70/53
275/185

Team training

A: Deadlift (Cluster 5.5.5 x 3 ; AHAP....building)

Deadlift

B: Metcon (Time)

For time
25/20 cal row
10 snatch full 135/95
50 DUs
10 hang snatch
25/20 cal row
10 snatch full
50 DUs
10 hang snatch
25/20 cal row

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

Whiteboard:

Friday, February 05, 2016

Male Clients

1

Mike
Ford

11:30 AM CrossFit

1 x 5 @ 180 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

1 x 5 @ 165 lbs

started 135, all PP

3

Dean
Durfee

8:45 AM CrossFit

6 x 5 @ 155 lbs

First 3X 5@ 175... got old fast!

3

Private

4:30 PM CrossFit

1 x 5 @ 155 lbs

3

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 155 lbs

115/125/135/145/155/135

3

Rich
Roskopf

11:30 AM CrossFit

1 x 5 @ 155 lbs

1press/2push/2jerks

3

Rob
D'Angelo

4:30 PM CrossFit

1 x 5 @ 155 lbs

135x2,145x3,155

4

Adam
Michaud

11:30 AM CrossFit

1 x 5 @ 150 lbs

5

Jeff
Hough

5: 30 AM CrossFit

6 x 5 @ 145 lbs

6

Jason
Martin

4:30 PM CrossFit

3 x 5 @ 135 lbs

3x5@125

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 5 @ 135 lbs

3x5@125, 3x5@135

7

Private

11:30 AM CrossFit

1 x 5 @ 125 lbs

8

Brad
Mcpherson

5: 30 AM CrossFit

6 x 5 @ 115 lbs

8

Scott
Boss

5: 30 AM CrossFit

3 x 5 @ 115 lbs

95(3),115(3)

9

Jonathan
Bermudez

5: 30 AM CrossFit

6 x 5 @ 105 lbs

9

Scott
Vernon

11:30 AM CrossFit

6 x 5 @ 105 lbs

75#x2 85x2 95x2 105x2

9

Matthew
Zola

4:30 PM CrossFit

3 x 5 @ 105 lbs

9

Dylan
Graham

6:30 PM CrossFit

1 x 5 @ 105 lbs

10

Dave
Mosher

8:45 AM CrossFit

6 x 5 @ 85 lbs

11

Daniel
Thompson

11:30 AM CrossFit

6 x 5 @ 75 lbs

11

Alex
Matsuda

5: 30 AM CrossFit

1 x 5 @ 75 lbs

12

Matt
Waldo

6:30 PM CrossFit

1 x 5 @ 60 lbs

2 x 30# dumbbells

Female Clients

1

Sarah
Allgood

4:30 PM CrossFit

2 x 5 @ 110 lbs

2

Beth
Poore

4:30 PM CrossFit

6 x 5 @ 105 lbs

2

Sarah
Holman

4:30 PM CrossFit

6 x 5 @ 105 lbs

3

Colette
Matsuda

4:30 PM CrossFit

1 x 5 @ 100 lbs

3

Katelin
Turner

6:30 PM CrossFit

1 x 5 @ 100 lbs

70, 75 sp; 80, 85 pp; 95, 100 pj

3

miki
hipp

5: 30 AM CrossFit

1 x 5 @ 100 lbs

Push press cycling.

4

Private

5: 30 AM CrossFit

1 x 5 @ 95 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 5 @ 90 lbs

6

Karen
Mount

11:30 AM CrossFit

1 x 5 @ 85 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

1 x 5 @ 85 lbs

7

Rana
Schnaubelt

11:30 AM CrossFit

1 x 5 @ 80 lbs

65,70(strict press), 75(pp),80(push jerk)

8

Katelyn
Eisenhooth

6:30 PM CrossFit

6 x 5 @ 75 lbs

shoulder press

8

Nathalie
Mateer

5: 30 AM CrossFit

1 x 5 @ 75 lbs

4@65,1@70,1@75

9

Kaco
Newbury

11:30 AM CrossFit

1 x 5 @ 65 lbs

9

Paige
Ueltschey

5: 30 AM CrossFit

1 x 5 @ 65 lbs

9

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 5 @ 65 lbs

10

Lisa
Romary

8:45 AM CrossFit

1 x 5 @ 60 lbs