Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

CF Linchpin 200108

Warm-up

Jog 400M
Plank Wars!!

Pre-WOD mobility:
Blue angel (2 min each side)
Couch stretch (2 min each side)

Metcon

Metcon (AMRAP - Reps)

12 rounds, 1 minute cap per round:
Shuttle Run 100M (10M lengths)
Max push-ups in remaining time

Rest 2 minutes in between rounds

Post-WOD Recovery

Banded bully (2 min each side)
Calf stretch (2 min each side)

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

Whiteboard:

Wednesday, January 08, 2020

Male Clients

1

Ken
Nyczaj

CrossFit: 5:00 AM

269 Reps

2

Jason
Shand

6:00 AM CrossFit

244 Reps

3

Andrew
Jr. Little

6:30 PM CrossFit

242 Reps

4

Richard
Bruce

5:30 PM CrossFit

238 Reps

5

Mike
Harkema

6:00 AM CrossFit

227 Reps

6

Private

6:30 PM CrossFit

215 Reps

7

Barrett
Wolf

6:00 AM CrossFit

214 Reps

8

Brad
Haas

10:00 AM CrossFit

202 Reps

9

Ron
Bunch

6:00 AM CrossFit

192 Reps

10

James
Elliott

CrossFit: 5:00 AM

186 Reps

11

Justin
Callas

5:30 PM CrossFit

157 Reps

12

Wes
Stinchcomb

CrossFit: 5:00 AM

144 Reps

13

Robbie
Kight

5:30 PM CrossFit

143 Reps

14

Nick
Vucci

10:00 AM CrossFit

131 Reps

15

Bradd
Gott

CrossFit: 5:00 AM

122 Reps

16

JT
Polcak

5:30 PM CrossFit

0 Reps

155 push ups total

Female Clients

1

Cathie
Weishaar

6:00 AM CrossFit

224 Reps

2

Alicia
Higginbotham

10:00 AM CrossFit

212 Reps

22,20,18,18,16,17,17,16,17,17,17,17

3

Maureen
McDonough

5:30 PM CrossFit

167 Reps

Highest rep - 16 Lowest rep - 12

4

Irish
Sirmons

5:30 PM CrossFit

142 Reps

15-15-15-15-13-13-13-11-8-9-9-10

5

Elese
Kyle

10:00 AM CrossFit

139 Reps

16/15/13/10/12/10/10/10/11/11/10/11

6

Jill
Fisher

6:30 PM CrossFit

128 Reps

6

Kelley
Wallace

CrossFit: 5:00 AM

128 Reps

7

Tiffany
Batson

5:30 PM CrossFit

120 Reps

8

Catherine
Spencer

6:30 PM CrossFit

80 Reps