Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

Barbells and Boxes

Warm-up

Coaches will lead a general warm up

Metcon

Metcon (AMRAP - Rounds and Reps)

22 Minute AMRAP of:

20 DB Box Step Overs
8 Deadlifts
12 Burpee Box Jumps
8 Cleans

Men: 24" box; 35 lb. DB; 115 lb. barbell
Women: 20" box; 20 lb. DB; 75 lb. barbell

Rx+
Men: 24" box; 50 lb. DB; 155 lb. barbell
Women: 20" box; 35 lb. DB; 105 lb. barbell

If you do this WOD Rx... you had better be squatting and jumping EVERY REP!

Metcon (AMRAP - Rounds and Reps)

Scaled
22 Minute AMRAP of:

20 DB Box Step Overs
8 Deadlifts
12 Burpee Box Jumps (step ups)
8 Cleans (or power cleans)

Men: 20" box; 20 lb. DB; 95 lb. or less barbell
Women: 20" box or stacked plates; 15 lb. or less DB; 65 lb. or less barbell

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

Whiteboard:

Friday, May 10, 2019

Male Clients

1

Kyle
Madison

8:30 AM CrossFit

3 + 38

2

Reece
Selby

4:30 PM CrossFit

3 + 22

3

Albert
Mendoza

8:30 AM CrossFit

5 + 0

4

Douglas
Hansen

5:30 PM CrossFit

4 + 40

5

John
Geffre

4:30 PM CrossFit

4 + 2

6

John
Book

5:30 PM CrossFit

3 + 10

7

Damion
McNeill

4:30 PM CrossFit

3 + 0

8

Eion
Keating

5:30 PM CrossFit

2 + 40

9

Alex
Eib

5:30 PM CrossFit

2 + 36

10

Dustin
Allen

5:00 AM CrossFit

4 + 28

scaled

11

Eric
Allen

5:30 PM CrossFit

4 + 3

95#, 20# box

12

Jacob
Kent

5:30 PM CrossFit

2 + 29

13

LaShawn
Moore

8:30 AM CrossFit

2 + 28

Female Clients

1

Emily
Allen

5:30 PM CrossFit

5 + 0

2

Chong
Hill

5:30 PM CrossFit

4 + 30

3

Cami
Kennedy

4:30 PM CrossFit

4 + 17

4

Abigail
Greenleaf

4:30 PM CrossFit

4 + 3

5

Becky
Murphy

8:30 AM CrossFit

3 + 40

6

Lacy
McKinley

4:30 PM CrossFit

3 + 35

7

Malina
Deru

4:30 PM CrossFit

2 + 40

8

Codi
Ready

4:30 PM CrossFit

4 + 5

75lb but then dropped to 65lb bc form was getting ugly, 20 bj, 25...

9

Nina
Smith

8:30 AM CrossFit

3 + 46

35# 20" 75# bb

10

Lanieeee
Bell

8:30 AM CrossFit

3 + 45

11

Alisa
Barnes

5:00 AM CrossFit

3 + 20

Rx weight. 16in step up.