Public Whiteboard

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Components

Deadlift

Metcon

Metcon

Metcon

Settings

Workout

MAY 11, 2022

Pre Stretch Primer

Run 100m
21 Squats
Run 100m
15 Sit ups
Run 100m
9 Burpees

BARBELL

BAR: Deadlift (5x5@70%)

Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
40 Single-unders | RX+DU's
30 Plank Shldr Taps | RX+ 30' HSW
20 Squats
100m Run

WOD

WOD: Metcon (AMRAP - Reps)

20 cap / 5R's:
Max Unbroken DU's
Max Unbroken Pull-ups | RX+ Bar Muscle-up
*rest as needed b/w and after each round

KIKR

KIKR: Metcon (Time)

20 cals Bike
-rest 2 min
10 cals Bike

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

Whiteboard:

Wednesday, May 11, 2022

Male Clients

1

Brian
Baker

4:30 PM Open Gym

5 x 5 @ 335 lbs

2

Taylor
Holden

6:30 PM CrossFit

5 x 5 @ 325 lbs

3

Chris
McAbery

12:00 PM Open Gym

5 x 5 @ 295 lbs

4

Keith
Green

4:30 PM Open Gym

5 x 5 @ 290 lbs

5

Curtis
Hackler

5:30 AM CrossFit

5 x 5 @ 275 lbs

6

Andrew
Austin

4:30 PM Open Gym

5 x 5 @ 235 lbs

6

Marcelo
Goro

5:30 PM CrossFit

5 x 5 @ 235 lbs

7

Brandon
Cranor

6:30 AM CrossFit

5 x 5 @ 225 lbs

7

Private

9:00 AM CrossFit

5 x 5 @ 225 lbs

7

Ricardo
Mendes

6:30 PM CrossFit

5 x 5 @ 225 lbs

7

Scott
Blakemore

6:30 AM CrossFit

5 x 5 @ 225 lbs

7

Tony
Sterk

4:30 PM Open Gym

5 x 5 @ 225 lbs

8

John
Ferguson

6:30 AM CrossFit

5 x 5 @ 155 lbs

9

Alex
Martinez

5:30 PM CrossFit

5 x 5 @ 125 lbs

10

Rod
Harwood

9:00 AM CrossFit

5 x 5 @ 105 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

5 x 5 @ 225 lbs

65%

2

Cat
Hollenbeck

5:30 PM CrossFit

5 x 5 @ 200 lbs

3

Patty
Thompson

9:00 AM CrossFit

5 x 5 @ 175 lbs

4

Misty
Lingnau

5:30 AM CrossFit

5 x 5 @ 155 lbs

5

Christina
Hageny

5:30 AM CrossFit

5 x 5 @ 145 lbs

5

Christine
Goscha

4:30 PM Open Gym

5 x 5 @ 145 lbs

5

Jessica
Pitts

12:00 PM Open Gym

5 x 5 @ 145 lbs

5

Nicole
Whisman

5:30 PM CrossFit

5 x 5 @ 145 lbs

6

Angela
Hansen

5:30 PM CrossFit

5 x 5 @ 140 lbs

7

Ashley
Davis

9:00 AM CrossFit

5 x 5 @ 135 lbs

7

Deb
Davis

9:00 AM CrossFit

5 x 5 @ 135 lbs

7

Julie
Frakes

9:00 AM CrossFit

5 x 5 @ 135 lbs

8

Meggan
Eastham

9:00 AM CrossFit

5 x 5 @ 125 lbs

8

Stephanie
Richardson

5:30 AM CrossFit

5 x 5 @ 125 lbs

8

Taylor
Howard

4:30 PM Open Gym

5 x 5 @ 125 lbs

9

Laura
Clark

5:30 AM CrossFit

5 x 5 @ 120 lbs

10

Dani
Truitt

9:00 AM CrossFit

5 x 5 @ 110 lbs

10

Tish
Trost

9:00 AM CrossFit

5 x 5 @ 110 lbs

11

Rachel
Showler

6:30 AM CrossFit

5 x 5 @ 105 lbs

12

Cami
Lish

6:30 PM CrossFit

5 x 5 @ 90 lbs

13

Carolyn
Morgan

6:30 AM CrossFit

5 x 5 @ 85 lbs

13

Peggy
Campbell

5:30 PM CrossFit

5 x 5 @ 85 lbs

14

Amber
Green

4:30 PM Open Gym

5 x 5 @ 75 lbs

15

Aubrey
Baker

6:30 AM CrossFit

5 x 3 @ 155 lbs

little over 60%