Public Whiteboard

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Components

Toe to Bar

Metcon

Metcon

Back Squat

Settings

Workout

main wod

Main WOD

A: Toe to Bar

Skills Practice:
Toe to Bar
(12min)

1) Kip Swing
2) Kip Swing + Shldr behind bar
3) Knee to waist
4) Knee to Chest
5) Knee to Elbow
6) Toe to Bar

*Goal is efficiency/perfect
movement at each step

B: Metcon (AMRAP - Rounds and Reps)

20min AMRAP

400m Run

10 Pushup

20 Sit ups

Rx+ vest 20/15

Team training

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 @ 80%+
400m run
5/3 ring MU
5 D ball over 150/100
15 TTB - goal UB

B: Back Squat (Clusters - 5.5.5 x 3)

Back Squat

Start @ 60% +-
Rest 30s b/t clusters
Rest 3-4 min b/t sets

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

Whiteboard:

Wednesday, July 19, 2017

Male Clients

1

Fred
Peterson

5: 30 AM CrossFit

1 x 12

Bunch of 5 clusters

2

Hugo
Cerda jr

5: 30 AM CrossFit

1 x 10

Sets of 10

2

Jeremy
Rigdon

4:30 PM CrossFit

1 x 10

3

Private

5: 30 AM CrossFit

1 x 9

4

Paul
Schopp

5:30 PM CrossFit

1 x 3

5

Dave
Mosher

9:00 AM CrossFit

1 x 5

5

Jonathan
Cerda

11:30 AM CrossFit

5 x 5

Knee to waist

5

Joseph
Easly

5:30 PM CrossFit

1 x 5

5

Tim
Larkin

9:00 AM CrossFit

1 x 5

Toes to Waist

6

Jay
Davis

6:30 AM CrossFit

1 x 3

7

Aryon
Shahidzadeh

6:30 AM CrossFit

0 x 0

1st level-- still developing grip strength/dealing with calascies

7

Ryan
Manwiller

6:30 AM CrossFit

1 x 0

k2c

Female Clients

1

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 10

2

Tracie
Miller

6:30 AM CrossFit

4 x 8

2x5

3

Casey
Pierson

4:30 PM CrossFit

3 x 2

4

Anacaren
Gawlik

4:30 PM CrossFit

1 x 0

5

Alissa
Tseu

5:30 PM CrossFit

1 x 4

Knee to waist, tried knee to chest

6

Kristen
Brastad

5:30 PM CrossFit

1 x 0

Kip practice

6

Su
Sparhawk

6:30 AM CrossFit

1 x 0

knee to chest