Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

Metcon

Settings

Workout

Monday

Warm-up

12min:

2 ROUNDS...
1min - Bike/Row (Increasing Pace Each Round)
   5/5 - Single Arm DB Strict Press
   30s - Bar Hang
       5 - Inchworms to downward dog
1min - Bike/Row (Increasing Pace Each Round)
30s - DB Overhead Hold
    15 - Sit-ups

Strength

15min: Shoulder Press (1-1-1-1-1)

Shoulder Press

1-1-1-1-1
Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

15min: Metcon (Time)

FOR TIME
40-30-20
Cal Bike/Row
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups

(Score is Time)

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

Whiteboard:

Monday, 03, February 2020

Male Clients

1

David
Loubser

6:35pm CrossFit

1 x 1 @ 90 kg

2

Luke
Tweddell

5:30pm CrossFit

1 x 1 @ 77 kg

77

3

Karl
Dickson

9:30am CrossFit

1 x 1 @ 75 kg

3

Shaun
Keen

7:00am CrossFit

1 x 1 @ 75 kg

4

Phil
Langley

7:00am CrossFit

1 x 1 @ 70 kg

4

Robert
Chambers

7:40pm CrossFit

1 x 1 @ 70 kg

5

Louis
Hill

5:30pm CrossFit

1 x 1 @ 69 kg

hehe

6

Daniel
Reilly

5:30pm CrossFit

1 x 1 @ 67.5 kg

7

Alex
Scott

7:00am CrossFit

1 x 1 @ 66 kg

7

Colby
Ellis

6:35pm CrossFit

1 x 1 @ 66 kg

7

Harry
Reed

6:35pm CrossFit

1 x 1 @ 66 kg

8

Danut
Negoita

9:30am CrossFit

1 x 1 @ 65 kg

8

Matt
Kiely

6:00am CrossFit

1 x 1 @ 65 kg

8

Ryan
Brown

4:25pm CrossFit

1 x 1 @ 65 kg

9

Ben
Murtagh

4:25pm CrossFit

1 x 1 @ 62.5 kg

10

Ben
Stokes

7:00am CrossFit

1 x 1 @ 61.5 kg

11

Andrew
Crane

9:30am CrossFit

1 x 1 @ 60 kg

11

Daniel
Tate

7:00am CrossFit

1 x 1 @ 60 kg

11

Leo
Guarrasi

6:00am CrossFit

1 x 1 @ 60 kg

11

Stephen
Fahey

9:30am CrossFit

1 x 1 @ 60 kg

12

Nick
Metcalfe

7:00am CrossFit

1 x 1 @ 57.5 kg

13

Bruce
Peake

5:30pm CrossFit

1 x 1 @ 55 kg

14

mike
willerton

6:00am CrossFit

1 x 1 @ 46 kg

14

Vincent
Pierron

6:35pm CrossFit

1 x 1 @ 46 kg

15

Paul
Isaacs

9:30am CrossFit

1 x 1 @ 45 kg

16

Dan
Lynch

7:00am CrossFit

1 x 1 @ 38 kg

Female Clients

1

Danielle
Batt

6:35pm CrossFit

1 x 1 @ 50 kg

2

Mary
Baiden

5:30pm CrossFit

1 x 1 @ 47.5 kg

3

Juliana
Souza Campos

6:00am CrossFit

1 x 1 @ 47 kg

4

Terri
Esterhuizen

7:40pm CrossFit

1 x 1 @ 42 kg

5

Sophie
Knight

6:35pm CrossFit

1 x 1 @ 41 kg

6

Regina
Cunha

7:40pm CrossFit

1 x 1 @ 40 kg

7

Lorna
Butchers

6:35pm CrossFit

1 x 1 @ 39.5 kg

8

Deborah
Tate

6:35pm CrossFit

1 x 1 @ 37.5 kg

9

Rachel
Keane

4:25pm CrossFit

1 x 1 @ 37 kg

10

Zoe
Kier

6:00am CrossFit

1 x 1 @ 35 kg

11

Kim
Moakes

6:35pm CrossFit

1 x 1 @ 34 kg

12

Michelle
Gallacher

7:40pm CrossFit

1 x 1 @ 32.5 kg

12

Rebecca
Hodges

4:25pm CrossFit

1 x 1 @ 32.5 kg

12

Tereza
Namyslová

4:25pm CrossFit

1 x 1 @ 32.5 kg

12

Tori
Ballerino

6:35pm CrossFit

1 x 1 @ 32.5 kg

13

Delphine
Michaud

6:00am CrossFit

1 x 1 @ 32 kg

14

Ellie
Reilly

5:30pm CrossFit

1 x 1 @ 30 kg

14

Fiona
Everington

4:25pm CrossFit

1 x 1 @ 30 kg

14

Mithula
Jeyabalasingam

5:30pm CrossFit

1 x 1 @ 30 kg

14

Veronica
Wells

6:00am CrossFit

1 x 1 @ 30 kg

14

Vicki
Everett

9:30am CrossFit

1 x 1 @ 30 kg

15

franciele
costa

9:30am CrossFit

1 x 1 @ 28.5 kg

16

Polly
Flaxman

7:40pm CrossFit

1 x 1 @ 28 kg

17

Private

6:00am CrossFit

1 x 1 @ 26 kg

17

Sarah
Forrest

5:30pm CrossFit

1 x 1 @ 26 kg

18

Jessica
Stephenson

7:40pm CrossFit

1 x 1 @ 20 kg

18

Kiran
Atwal

7:40pm CrossFit

1 x 1 @ 20 kg

19

Tash
Masterman

5:30pm CrossFit

1 x 1 @ 12.5 kg

20

Camila
Hardy

6:00am CrossFit

1 x 1 @ 0 kg

n/a shoulder recovery

20

Emily
Hogg

6:35pm CrossFit

1 x 1 @ 0 kg

12:32 (5kg)