Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Metcon

Metcon

Settings

Workout

DEC 2, 2021

BARBELL

BAR: Back Squat (5x2 @ 85%)

Back Squat

ACCESSORY

A) Knees-to-Feet-to-Box, 5x5
B) 1 Arm DB Overhead Squat, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Reps)

5 Rds /
M1 - 12/10 cals bike
M2 - 9 Brps
M3 - AMRAP Jump Lunge
-rest 1 min

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
15 WBS, M - 14#/Ceiling, W - 10#/12'
10 Power Snatch, 95/65 | 75/55
5 Cals Bike

KIKR

KIKR: Metcon (Distance)

1 min - Row max meters
-rest 1 min
1 min - Row max meters

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

Whiteboard:

Thursday, December 02, 2021

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 390 lbs

2

Taylor
Holden

6:30 PM CrossFit

5 x 2 @ 345 lbs

3

Brian
Baker

4:30 PM Open Gym

5 x 2 @ 275 lbs

3

Cole
Park

12:00 PM Open Gym

5 x 2 @ 275 lbs

3

Dallas
Hindman

9:00 AM CrossFit

5 x 2 @ 275 lbs

4

Chris
McAbery

12:00 PM Open Gym

5 x 2 @ 265 lbs

5

Johnny
Whisman

5:30 AM CrossFit

5 x 2 @ 260 lbs

6

Tony
Sterk

12:00 PM Open Gym

5 x 2 @ 240 lbs

7

Zach
Hendrix

5:30 AM CrossFit

5 x 2 @ 230 lbs

5 sec pause in btm

8

Chris
Emert

4:30 PM Open Gym

5 x 2 @ 225 lbs

8

Terry
Trowbridge

5:30 PM CrossFit

5 x 2 @ 225 lbs

9

Scott
Blakemore

5:30 AM CrossFit

5 x 2 @ 220 lbs

9

TJ
Dickinson

5:30 AM CrossFit

5 x 2 @ 220 lbs

10

Sakthivel
Ganapathy

6:30 PM CrossFit

5 x 2 @ 210 lbs

11

Brian
C. Schexn ...

4:30 PM Open Gym

5 x 2 @ 205 lbs

12

Brian
Payne

9:00 AM CrossFit

5 x 2 @ 165 lbs

13

Mariano
Torres

5:30 PM CrossFit

5 x 2 @ 0 lbs

365 lbs PR

Female Clients

1

Stephanie
Richardson

5:30 AM CrossFit

5 x 2 @ 225 lbs

2

Cindi
Klose

6:30 PM CrossFit

5 x 2 @ 175 lbs

3

Anna
Garrett

6:30 PM CrossFit

5 x 2 @ 165 lbs

4

Billie
Johnson

6:30 PM CrossFit

5 x 2 @ 130 lbs

4

Jana
Graham

5:30 AM CrossFit

5 x 2 @ 130 lbs

4

Laura
Clark

5:30 AM CrossFit

5 x 2 @ 130 lbs

4

Misty
Lingnau

5:30 AM CrossFit

5 x 2 @ 130 lbs

5

Daniela
Mendes

9:00 AM CrossFit

5 x 2 @ 125 lbs

5

Ziva
Cooper

6:30 PM CrossFit

5 x 2 @ 125 lbs

6

Rebecca
Judd

6:30 PM CrossFit

5 x 2 @ 120 lbs

6

Sherry
Jackson

6:30 PM CrossFit

5 x 2 @ 120 lbs

7

Candy
Wickham

9:00 AM CrossFit

5 x 2 @ 115 lbs

8

Teri
Baker

9:00 AM CrossFit

5 x 2 @ 100 lbs

9

Nicole
Whisman

9:00 AM CrossFit

5 x 2 @ 90 lbs

10

Rayleigh
Rowell

5:30 PM CrossFit

5 x 2 @ 85 lbs

11

Nithya
Mohan

12:00 PM Open Gym

5 x 2 @ 75 lbs

12

Meggan
Eastham

9:00 AM CrossFit

3 x 3 @ 95 lbs

12

Melba
Gould

9:00 AM CrossFit

3 x 2 @ 75 lbs

12

Shelby
Brennan

9:00 AM CrossFit

3 x 2 @ 225 lbs

80%