Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Front Squat

Settings

Workout

West Texas Rain

Warm-up

1-2 Sets:
1:00 Ski (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up

Metcon

Metcon (4 Rounds for reps)

12 Minute EMOM: (4 Rounds)
Minute 1: 15 AbMat/GHD Sit Ups
Minute 2: 200/150 Meter Run
Minute 3: 2 Rope Climbs

Weightlifting

Front Squat (3,3,2,2,1,1,1)

Front Squat

3 Front Squats
- rest 60-90 sec
3 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec

*Build to a moderate single for the day (80-85%)
**NOT a Max Day.

1-2 Sets:
1:00 Ski (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up

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

Whiteboard:

Monday, March 21, 2022

Male Clients

1

Luke
Lister

CrossFit: 5:15 AM

148 Total Reps

1

Michael
Loring

CrossFit: 6:15 PM

148 Total Reps

1

PJ
Kearn

CrossFit: 6:15 PM

148 Total Reps

2

Chuck
Lambertz

CrossFit: 6:15 AM

148 Total Reps

rope humps/ghd

2

Jerry
Sipe

CrossFit: 6:15 AM

148 Total Reps

""Rope humps"

2

Joshua
Meyer

CrossFit: 6:15 AM

148 Total Reps

jr rope humps

3

Allan
Jackson

CrossFit: 5:15 PM

138 Total Reps

rope from the floor

4

James
Coash

CrossFit: 6:15 AM

120 Total Reps

5

Jay
Lowell

CrossFit: 5:15 PM

116 Total Reps

Female Clients

1

Mallory
Robert

CrossFit: 5:15 AM

128 Total Reps

2

Candace
Lister

CrossFit: 5:15 AM

124 Total Reps

3

Pat
LeDuc

CrossFit: 5:15 PM

144 Total Reps

4

Alisha
Sipe

CrossFit: 5:15 AM

128 Total Reps

4

Amber
Lambertz

CrossFit: 5:15 AM

128 Total Reps

Ghd 2 rd/abmat

4

Anna
Jackson

CrossFit: 5:15 PM

128 Total Reps

rope from the floor

4

Cynthia
Atwell

CrossFit: 5:15 AM

128 Total Reps

4

Jenny
Bauer

CrossFit: 6:15 PM

128 Total Reps

4

Private

CrossFit: 5:15 AM

128 Total Reps

4

Jolene
Pfeil

CrossFit: 5:15 PM

128 Total Reps

4

Kacey
Roe

CrossFit: 5:15 AM

128 Total Reps

sitting rope climb

4

Megan
Katt

CrossFit: 5:15 PM

128 Total Reps

fake rope climbs :), ab mat

4

Shaelin
Giersch

CrossFit: 6:15 AM

128 Total Reps

seat rope pull

5

Renata
Knox

CrossFit: 6:15 AM

113 Total Reps

6

Amber
Hanson

CrossFit: 5:15 PM

100 Total Reps

7

Kayla
Garst

CrossFit: 5:15 PM

0 Total Reps

15ghd, 10cal bike, 2rope climbs - finished +1min