Public Whiteboard

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Components

Muscle up progressions

Metcon

Settings

Workout

Six Flags

Skill Work

Muscle up progressions (5 rounds of 30 sec max effort with 1 min rest.)

Metcon

Metcon (6 Rounds for weight)

Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight

Accessory

2 rounds:
½ kneeling single arm banded row x 8 each
Glute bridge DB bench press x 10
KB waiter walk x 25ft each arm

AT HOME WORKOUT

4 Rounds:
15 Tuck Jumps
20 Alt. Lunges
15 Sit-Ups

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

Whiteboard:

Tuesday, March 17, 2020

Male Clients

1

Stephen
Sutherland

5:30pm CrossFit

1 x 35

8,7,6,6,8

2

Bobby
Maldonado

12:00pm CrossFit

1 x 30

3

Justin
Arndt

3:30pm CrossFit

1 x 23

Rings

4

Private

6:30pm CrossFit

1 x 12

5

Brandon
Cook

5:30pm CrossFit

1 x 10

6

Wes
Kopas

6:30pm CrossFit

1 x 5

6

Will
Furlow

8:00am CrossFit

5 x 5

5x5

7

Nate
Smith

8:00am CrossFit

5 x 3

8

Jackson
Cramer

3:30pm CrossFit

1 x 29

Bar

9

Karthi
M

6:30pm CrossFit

1 x 1

10 sec hold of ring

10

Naby
Damarputra

12:00pm CrossFit

1 x 0

10

Private

8:00am CrossFit

1 x 0

Female Clients

1

Brandi
Naylor

12:00pm CrossFit

5 x 1

BMU

2

Kayla
Brand

6:00am CrossFit

1 x 7

2 chin ups, 5 banded dips

3

Teresa
Stire

3:30pm CrossFit

1 x 5

Banded strict pull ups

4

Hana
Thixton-Nolan

12:00pm CrossFit

1 x 3

Strict pull up

5

Natalie
Kovatch

8:00am CrossFit

1 x 1

Strict pull up, 3 kipping

6

Nicoletta
Ciampa

6:00am CrossFit

1 x 0

:20 seconds hold each round