Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Overhead Squat

Metcon

Back Squat

Front Squat

Metcon

Metcon

1 arm DB bench press

Rings Pull Ups

Settings

Workout

Fri

Main WOD

A: Overhead Squat (5 x 8@ 22X1 , build each set)

Overhead Squat

B: Metcon (Time)

3 rounds for time of
40 abmat sit ups
30 cals bike/row
20 burpee box jump over

Team training

A: Back Squat (3 x 5 @ 60%)

Back Squat

B: Front Squat (3 x 5 @ light/moderate - 60%)

Front Squat

C: Metcon (Weight)

Every 90s for 15 min
Start at 70% C/J
2 front squat from rack
2 split jerks
Build over sets

D: Metcon (Time)

5 rounds of
200m run
5 hang power cleans 165/115
10 HSPU

Accessory Work

A: 1 arm DB bench press (3 x 8/arm - heavy)

Alternating arms , keep non working arm in extended static hold

B: Rings Pull Ups (Weighted - 3 x 5 AHAP)

Pull up on gymnastic rings.

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

Whiteboard:

Friday, June 23, 2017

Male Clients

1

Drew
Rivera

4:30 PM CrossFit

1 x 8 @ 175 lbs

95, 115, 135, 155, 175 each starting from the floor with full sna...

2

Rich
Roskopf

11:30 AM CrossFit

1 x 8 @ 145 lbs

75/105/125/125/145

3

Tom
Holt

4:30 PM CrossFit

1 x 8 @ 135 lbs

95 >> 135

4

Andrew
Yancy

5:30 PM CrossFit

1 x 8 @ 125 lbs

75,95,105,115,125

5

Fahad
Al-Wetaid

6:45 PM CrossFit

1 x 8 @ 105 lbs

3 @ 95, 2 @ 105

5

John
Rogacki

11:30 AM CrossFit

1 x 8 @ 105 lbs

dropped #8 at 125 lbs

5

Mathew
Warren

5: 30 AM CrossFit

1 x 8 @ 105 lbs

75,85,95,105

6

Private

5: 30 AM CrossFit

1 x 8 @ 85 lbs

6

Jeremy
Rigdon

11:30 AM CrossFit

1 x 8 @ 85 lbs

7

Jason
Martin

4:30 PM CrossFit

2 x 8 @ 75 lbs

7

Jens
Deppe

11:30 AM CrossFit

1 x 8 @ 75 lbs

7

phil
sobolewski

5: 30 AM CrossFit

1 x 8 @ 75 lbs

8

Fred
Peterson

11:30 AM CrossFit

5 x 8 @ 65 lbs

8

Tim
Larkin

9:00 AM CrossFit

5 x 8 @ 65 lbs

8

Martin
stringer

9:00 AM CrossFit

1 x 8 @ 65 lbs

9

Shravan
yedulla

6:30 AM CrossFit

1 x 8 @ 60 lbs

10

Anusheel
Ankur

6:45 PM CrossFit

5 x 8 @ 55 lbs

10

Private

5: 30 AM CrossFit

1 x 8 @ 55 lbs

11

Rob
D’Angelo

5:30 PM CrossFit

1 x 8 @ 45 lbs

12

Bill
Hoppe

9:00 AM CrossFit

5 x 8 @ 35 lbs

13

Scott
Boss

6:30 AM CrossFit

1 x 6 @ 85 lbs

65,65,75,75,85

13

Jay
Davis

6:30 AM CrossFit

1 x 5 @ 75 lbs

couldn't get 8 on heaviest

Female Clients

1

Emilee
Jennings

11:30 AM CrossFit

1 x 8 @ 100 lbs

2

Tracie
Miller

6:30 AM CrossFit

1 x 8 @ 95 lbs

55, 75, 85, 95

3

Katelin
Turner

6:30 AM CrossFit

1 x 8 @ 85 lbs

65-70-75-80-85

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 8 @ 85 lbs

65,70,75,80,85

3

Su
Sparhawk

6:30 AM CrossFit

1 x 8 @ 85 lbs

4

Julie
Peterson

11:30 AM CrossFit

2 x 8 @ 70 lbs

4

Ali
Levy

6:30 AM CrossFit

1 x 8 @ 70 lbs

5

Anu
Balu

6:30 AM CrossFit

2 x 8 @ 55 lbs

2-2-1

6

Alissa
Tseu

5:30 PM CrossFit

1 x 8 @ 40 lbs

7

Teresa
Morescalchi

5: 30 AM CrossFit

5 x 8 @ 35 lbs

8

Greeshma
Koppula

6:30 AM CrossFit

2 x 8 @ 25 lbs

1 round 20lbs, 1 round 15lb