Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Clean

Back Squat

Shoulder Press

Annie

Settings

Workout

080917 WOD Wednesday

Be Movin

3 min Zone 1
20 Walking Lunges
Ankle Mobility
Leg Swings x20 per side
Single Leg RDL x10 per leg
Banded Shoulder Complex x3 w/ 5 per spot
10 Push-up
Bottoms Up Press x10 per side
Wall Angels x 10
Cossack Squat x10

A: Power Clean (3@65,3@75,3@85%)

Power Clean

B: Back Squat (3@65,3@75,3@85% of 90% of 1 RM+10 (wk1wv2))

Back Squat

C: Shoulder Press (3@65, 3@75, 3@85% @90% of 1RM+5lb)

Shoulder Press

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Finalizer (No Measure)

3 Rounds
10 DB Curls
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
1 min Plank
:30 sec Scorpion per Side
1 min Straddle Stretch

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

Whiteboard:

Wednesday, August 09, 2017

Male Clients

1

Justin
Saffel

5:30 AM

3 x 3 @ 225 lbs

2

Craig
Edney

5:30 PM

3 x 3 @ 205 lbs

2

Jason
Flowers

4:30 PM

3 x 3 @ 205 lbs

2

Stephen
Stokes

5:30 PM

3 x 3 @ 205 lbs

3

Brad
McMahon

6:15 AM

3 x 3 @ 195 lbs

4

Cory
Baldwin

4:30 PM

3 x 3 @ 185 lbs

4

Dan
Flynn

5:30 AM

3 x 3 @ 185 lbs

4

Matt
Poore

9:00 AM

3 x 3 @ 185 lbs

4

Paul
Edwards

4:30 PM

3 x 3 @ 185 lbs

135,165,185

4

Private

5:30 AM

3 x 3 @ 185 lbs

4

Sean
Newlin

5:30 AM

3 x 3 @ 185 lbs

5

Boyce
Baine

6:15 AM

3 x 3 @ 175 lbs

5

Kent
Youngstrom

6:15 AM

3 x 3 @ 175 lbs

5

Todd
Mull

8:00 AM

3 x 3 @ 175 lbs

135, 155, 175

6

Christian
Cuevas

7:00 AM

3 x 3 @ 165 lbs

6

Eric
Johnson

6:15 AM

3 x 3 @ 165 lbs

6

Pierre
van Dongen

7:00 AM

3 x 3 @ 165 lbs

125, 145, 165

7

Jeremiah
Allison

5:30 AM

3 x 3 @ 155 lbs

7

Jim
Houghton

6:15 AM

3 x 3 @ 155 lbs

7

John
Muller

5:30 AM

3 x 3 @ 155 lbs

7

John
Stapleton

5:30 AM

3 x 3 @ 155 lbs

7

Ken
Davis

3:30 PM

3 x 3 @ 155 lbs

7

Thomas
Hall

11:00 AM

3 x 3 @ 155 lbs

8

John
Wiesehan

6:15 AM

3 x 3 @ 145 lbs

9

Brian
Johnson

6:15 AM

3 x 3 @ 135 lbs

95,115,135

9

Jason
Sutorus

7:00 AM

3 x 3 @ 135 lbs

10

David
Booher

6:30 PM

3 x 3 @ 125 lbs

11

Gavin
Shuck

6:15 AM

3 x 3 @ 115 lbs

11

Michael
Smith

6:15 AM

3 x 3 @ 115 lbs

85, 95, 115

11

Tom
Schorr

6:15 AM

3 x 3 @ 115 lbs

back

12

Bryan
Marella

6:30 PM

3 x 3 @ 105 lbs

80 90 105

13

Dominic
Done

5:30 PM

3 x 3 @ 50 lbs

14

Chad
McNeill

3:30 PM

1 x 3 @ 145 lbs

14

Jared
Stokes

10:00 AM

1 x 3 @ 225 lbs

Female Clients

1

Lexi
Hartley

4:30 PM

3 x 3 @ 140 lbs

105;125;140

1

Stephanie
Keeler

3:30 PM

3 x 3 @ 140 lbs

2

Katelyn
Owsley

11:00 AM

3 x 3 @ 135 lbs

3

kori
hoffman

11:00 AM

3 x 3 @ 125 lbs

4

Amy
Beddingfield

4:30 PM

3 x 3 @ 120 lbs

90-105-120

4

Andrea
Baine

8:00 AM

3 x 3 @ 120 lbs

4

Laura
Theunisse

7:00 AM

3 x 3 @ 120 lbs

5

Mariacamila
Valdes

7:00 AM

3 x 3 @ 115 lbs

6

Melanie
Whitley

4:30 PM

3 x 3 @ 110 lbs

7

Carla
Ackels

3:30 PM

3 x 3 @ 95 lbs

7

Dana
Norton

8:00 AM

3 x 3 @ 95 lbs

7

Paige
Layman

6:15 AM

3 x 3 @ 95 lbs

8

Alyssa
Edney

5:30 PM

3 x 3 @ 85 lbs

8

Denise
Davis

9:00 AM

3 x 3 @ 85 lbs

8

Elizabeth
Slaughter

4:30 PM

3 x 3 @ 85 lbs

8

Joanne
Verkuilen

6:15 AM

3 x 3 @ 85 lbs

8

Maria
Richer

5:30 AM

3 x 3 @ 85 lbs

8

Robbin
Nolan

10:00 AM

3 x 3 @ 85 lbs

9

Heather
Danenberg

5:30 AM

3 x 3 @ 80 lbs

9

Katie
Palmer

9:00 AM

3 x 3 @ 80 lbs

10

Brittany
Marella

6:30 PM

3 x 3 @ 75 lbs

10

Jodi
Roy

11:00 AM

3 x 3 @ 75 lbs

11

Ashleigh
Long

10:00 AM

3 x 3 @ 65 lbs

12

Amy
Swicker

8:00 AM

1 x 3 @ 80 lbs

12

Kara
Done

5:30 PM

1 x 3 @ 70 lbs

12

Kathryn
Koski

8:00 AM

1 x 3 @ 55 lbs

12

Pamela
Stokes

5:30 PM

1 x 3 @ 85 lbs

65, 75, 85