Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Metcon

Back Squat

Settings

Workout

JAN 10, 2022

Pre Stretch Primer

3 Rds /
5 cals Bike
5 Push-ups or 1 Wall Climb
9 Squats

ACCESSORY

A) Rope Climb or Dead-man Pull, 5x1
Video Demo: https://www.youtube.com/watch?v=AD0uO7JGdZU&t=10s

B) Cossack Press, 5x5
Video Demo: https://youtu.be/2vDMsZ2egE0

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
50 Squats
40 Sit ups | RX+ GHDSU
30 Push-ups (strict)
20 Ring Rows | RX+ Pull-ups
10 Burpees
20 Ring Rows | RX+ Pull-ups
30 Push-ups (strict)
40 Toes to Post | RX+ V-ups (see demo video below)
50 Lunges

Scale Options:
-Reduce reps by half
-Share work w/ a partner

*V-up Demo Video:
https://youtu.be/7UVgs18Y1P4

WOD

WOD: Metcon (AMRAP - Reps)

15 Min Clock / Rest 1 min after each ex.
1 min - Max Squat Clean & Jerk, 95/65 | 75/55#
1 min - Max Burpees
1 min - Max Power Snatch, 95/65 | 75/55#
1 min - Max Cals Bike
1 min - Max Thruster, 95/65 | 75/55#
1 min - Max Double-unders
1 min - Max WBS, 14/10/6#
1 min - Max KBS, 45/35/25#

*Rest 1 minute after each exercise

KIKR

KIKR: Metcon (Time)

For time - Accumulate:
2 min Overhead Stationary Hold, 45/25/15# plate
1 min Suspended Squat Hold, 45/25/15# plate
:30 sec Hang

BARBELL

BAR: Back Squat (5-4-3-2-1, work to a heavy set)

Back Squat

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

Whiteboard:

Monday, January 10, 2022

Male Clients

1

Aaron
Kuntz

5:30 AM CrossFit

12:09

2

Zach
Hendrix

5:30 AM CrossFit

15:09

3

Jorge
Galvan

12:00 PM Open Gym

15:52

4

Tom
Wynn

5:30 PM CrossFit

16:30

5

Dylan
Smith

6:30 AM CrossFit

13:27

6

Bryon
Waits

6:30 AM CrossFit

13:38

7

Marcelo
Goro

6:30 AM CrossFit

16:10

8

Private

9:00 AM CrossFit

9:15

9

Jason
Flick

5:30 AM CrossFit

11:18

RX+ w/ Kristin

10

Joshua
Bishop

9:00 AM CrossFit

13:45

11

Jon
Kelley

9:00 AM CrossFit

13:55

12

Brandon
Cranor

5:30 PM CrossFit

15:00

Split w/Keith

12

Daniel
Hubler

6:30 AM CrossFit

15:00

220/290 Reps scaled pushups and toes to post.

12

Josh
Engelbert

4:30 PM Open Gym

15:00

split w/ matt 2 rounds, Rx+ then Rx

12

Matt
Phillips

4:30 PM Open Gym

15:00

partner w/ josh 2 rds 1st rd rx+

13

Harry
Judd

6:30 PM CrossFit

15:35

Scaled push-ups and ring rows

14

Private

4:30 PM Open Gym

16:10

15

John
Pannell

5:30 AM CrossFit

20:00

16

John
Ferguson

6:30 PM CrossFit

22:00

SCALED 1/2 OF WORKOUT

17

Keith
Green

5:30 PM CrossFit

0:00

split w Brandon Cranor

Female Clients

1

Patty
Thompson

9:00 AM CrossFit

13:03

2

Jana
Graham

5:30 AM CrossFit

14:59

3

Daniela
Mendes

9:00 AM CrossFit

8:34

w/ Lauren after wod

3

Private

9:00 AM CrossFit

8:34

4

Deb
Davis

9:00 AM CrossFit

9:15

w/glenn

5

Misty
Lingnau

5:30 AM CrossFit

9:43

W/alex

6

Kristin
Flick

5:30 AM CrossFit

11:18

RX+ w/JFlick

7

Erin
Perry

5:30 PM CrossFit

12:36

8

Aubrey
Baker

4:30 PM Open Gym

12:53

RX all, pull-ups instead of RR

9

Meghan
Snead

9:00 AM CrossFit

13:00

10

Dani
Truitt

9:00 AM CrossFit

13:13

11

Teri
Baker

9:00 AM CrossFit

13:57

Knee push ups

12

Bri
Hibdon

5:30 PM CrossFit

13:59

12

Carolyn
Burrows

5:30 PM CrossFit

13:59

split the workout with Melissa

12

Melissa
Patrick

5:30 PM CrossFit

13:59

Partnered with Carolyn; jumping squats no burpees

13

Brandi
Harper

5:30 PM CrossFit

14:26

1/2 BMW

14

Amber
Green

5:30 PM CrossFit

14:45

scaled ring rows, pushups (no partner - alone)

15

Sherry
Jackson

6:30 PM CrossFit

14:48

Knee push ups, mod RR

16

Tish
Trost

9:00 AM CrossFit

14:53

17

Brittany
Burkhart

6:30 AM CrossFit

15:00

17

Cami
Lish

5:30 AM CrossFit

15:00

finished half of workout

17

Carolyn
Morgan

6:30 AM CrossFit

15:00

scaled in half + 55

17

Elise
Powell

5:30 AM CrossFit

15:00

scaled pushups

18

Rebecca
Judd

6:30 PM CrossFit

15:55

19

Jennifer
Nelson

12:00 PM Open Gym

16:08

20

Nicole
Whisman

5:30 PM CrossFit

16:10

all RX besides PU and RR.. finished all but 20 T2P and lunges

20

Rebecca
Whisman

5:30 PM CrossFit

16:10

finished all but lunges and 20 v ups

21

Kenna
Gathright

6:30 AM CrossFit

16:15

22

Hemapriya
Sakthivel

9:00 AM CrossFit

16:20

23

Ashley
Fugate

6:30 PM CrossFit

16:30

24

Candy
Wickham

9:00 AM CrossFit

16:50

knee pu's and only 10 ring rows

25

Chandra
Hindman

9:00 AM CrossFit

19:00

halved each round/ but did 2 rounds

26

Meggan
Eastham

9:00 AM CrossFit

20:00

27

Sammy
Epperson

9:00 AM CrossFit

21:09

rx+ except last PU's