Public Whiteboard

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Components

Metcon

Push Jerk

Bel Air

Settings

Workout

5/29/19

Gymnastics

Metcon (Time)

ADV RX
12 Sets for Time:
30% of Max Strict HSPU

RX DB Strict Press 12x5 (55/35)

*Same # or reps just 2 more sets from last week

Weightlifting

Push Jerk

Push Jerk

5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch

-then-

5 Sets of 1:
Push Jerk
-No pause-

*all off the rack

Metcon

Bel Air (AMRAP - Rounds and Reps)

AMRAP 15:
40 DU
20 Dumbbell Hang CJ (50/35)
40 DU
20/15 Calorie Row

DB C&J switch hands every five reps.

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

Whiteboard:

Wednesday, May 29, 2019

Male Clients

1

Derrick
Ledford

4:00 PM CrossFit

6:15

12x2 SHSPU

2

Morgan
Fore

5:30 PM CrossFit

6:18

12x5 w/ 25lb

3

wesley
wilson

4:00 PM CrossFit

6:45

32

4

Todd
Mehrmann

4:00 PM CrossFit

6:46

12 sets x 1

5

Lanny
Natoli

5:30 PM CrossFit

8:55

6 Reps 72 Total

6

Hap
Clayton

8:30AM CrossFit Class

10:58

sets of 3

7

Alto
Shambles

8:30AM CrossFit Class

12:00

Sets of 2

8

Colby
Wollak

5:30 PM CrossFit

13:21

5

9

Patrick
Mizzell

8:30AM CrossFit Class

8:27

10

Jumpin Jack
Schneider

12:00 PM CrossFit

2:43

35# DB

11

Eric
Olinger

12:00 PM CrossFit

3:32

35#

12

Brent
Miller

8:30AM CrossFit Class

3:41

35#

13

Lee
Blackwelder

5:30 PM CrossFit

3:45

30 # db

14

Bob
Swadley

8:30AM CrossFit Class

4:23

35#

15

Brayden
Conrad

6:30 PM CrossFit

4:59

16

Jay
Parkhurst

5:30 PM CrossFit

5:10

35#

17

Dan
Griffith

5:30 PM CrossFit

5:35

25#

18

King
of Verdict ...

12:00 PM CrossFit

5:40

35# on the :30

19

Chris
Morales

5:30 AM CrossFit

6:03

45#

20

Ken
Buckstad

5:30 AM CrossFit

7:00

21

Jordan
Calhoun

5:30 AM CrossFit

8:30

40

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

7:29

12x3

2

Cambell
Vander Haar

12:00 PM CrossFit

8:46

2 per round

3

Lauran
Stump

6:30 PM CrossFit

3:15

15lb

4

laurie
laine

9:30 AM CrossFit

4:11

15# for first 5 then 10# to finish

5

Jennifer
Eckard

9:30 AM CrossFit

4:40

20#

6

Amy
Plonk

4:00 PM CrossFit

5:02

20lb

7

Jennifer
Taylor

12:00 PM CrossFit

6:30

25# DB, 12 sets 5

8

Kate
Conrad

6:30 PM CrossFit

6:39

1-3 = 35#, 4-5 = 30#, 6-12 = 25#

9

Jenn
Warcola

9:30 AM CrossFit

7:00

2 rds 35; rest 25

10

Miranda
Morales

8:30AM CrossFit Class

7:54

2x5 30 10x5 25

11

Katie
Tuttle

4:00 PM CrossFit

7:59

25# dbs

12

Shannon
Fichter

5:30 AM CrossFit

0:00

just trying to move