Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat Waves

Metcon

Settings

Workout

Overkill

Warm-up

2 Rounds:
10/7 Cal Bike
10 Box Step Ups
10 Goblet Squats
10 DB Hang Power Cleans
5 Kipping Swings

Strength

Front Squat Waves

Set 1: 4 Reps @ 84%
Set 2: 3 Reps @ 90%
Set 3: 1 Reps @ 96%
3 Minutes Rest
Set 4: 4 Reps @ 90%
Set 5: 3 Reps @ 96%
Set 6: 2 Reps @ 102%
3 Minutes Rest
Set 7: 4 Reps @ 96%
Set 8: 3 Reps @ 102%
Set 9: 2 Reps @ 108%

Percentages are based off the 5 rep max you established last week.

Metcon

Metcon (Time)

21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

Core

3 rounds :
MB sit ups x 12 https://www.youtube.com/watch?v=Y6aZzVUEpNM
Plank walk outs x 5 total https://www.youtube.com/watch?v=F2TyxVOYwAo
Banded plank row x 8 each https://www.youtube.com/watch?v=86pt-memlcw

AT HOME WORKOUT

AMRAP 20
400M Run
30 Air Squats
20 Push-Ups

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

Whiteboard:

Monday, March 16, 2020

Male Clients

1

Nate
Smith

8:00am CrossFit

1 x 2 @ 315 lbs

2

Ryan
Cain

7:30pm CrossFit

1 x 3 @ 305 lbs

Got 1 at 108% (325)

3

Justin
Arndt

3:30pm CrossFit

1 x 2 @ 290 lbs

4

davidj
myers

4:30pm CrossFit

1 x 2 @ 285 lbs

W/Tyler

5

Curtis
Wentz

7:30pm CrossFit

1 x 2 @ 275 lbs

5

Todd
Dixon

4:30pm CrossFit

1 x 2 @ 275 lbs

6

Private

5:30pm CrossFit

1 x 2 @ 245 lbs

6

Brandon
Cook

5:30pm CrossFit

1 x 2 @ 245 lbs

7

Wes
Kinsley

5:30pm CrossFit

1 x 2 @ 230 lbs

Did this at home

8

Jackson
Cramer

5:30pm CrossFit

1 x 2 @ 225 lbs

8

Rusty
Isaacs

5:30pm CrossFit

1 x 2 @ 225 lbs

8

Stephen
Sutherland

5:30pm CrossFit

1 x 2 @ 225 lbs

9

Aleks
Stefaniak

4:30pm CrossFit

1 x 2 @ 220 lbs

10

Alek
Kesselring

12:00pm CrossFit

1 x 2 @ 185 lbs

11

Guadalupe
Leon

7:30pm CrossFit

1 x 2 @ 165 lbs

11

Karthi
M

6:30pm CrossFit

1 x 2 @ 165 lbs

115, 135, 145, 155, 165

12

Jeff
Martucci

6:00am CrossFit

1 x 2 @ 135 lbs

13

Naby
Damarputra

3:30pm CrossFit

1 x 2 @ 0 lbs

Female Clients

1

Teresa
Stire

5:30pm CrossFit

1 x 2 @ 195 lbs

2

Meghan
Phillips

12:00pm CrossFit

1 x 2 @ 190 lbs

3

Hana
Thixton-Nolan

12:00pm CrossFit

1 x 2 @ 185 lbs

4

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 175 lbs

4

Brittany
Sloneker

5:30pm CrossFit

1 x 2 @ 175 lbs

5

Hannah
Abraham

3:30pm CrossFit

1 x 2 @ 165 lbs

5

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 165 lbs

6

Amanda
Morgan

5:30pm CrossFit

1 x 2 @ 155 lbs

7

Phylicia
Hixson

8:00am CrossFit

1 x 2 @ 150 lbs

8

Kayla
Brand

7:30pm CrossFit

1 x 2 @ 140 lbs

9

Kalyn
Noechel

5:30pm CrossFit

1 x 2 @ 135 lbs

9

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 135 lbs

9

Private

6:00am CrossFit

1 x 2 @ 135 lbs

10

Natalie
Kovatch

8:00am CrossFit

1 x 2 @ 130 lbs

11

April
Marshalek

12:00pm CrossFit

1 x 2 @ 120 lbs

11

Brittany
Newman

6:00am CrossFit

1 x 2 @ 120 lbs

11

Haley
Summerfield

6:00am CrossFit

1 x 2 @ 120 lbs

11

Laura
Sutherland

5:30pm CrossFit

1 x 2 @ 120 lbs

12

zahira
reyes

7:30pm CrossFit

1 x 2 @ 110 lbs

13

Katherine
Craig

8:00am CrossFit

1 x 2 @ 105 lbs

14

Amber
Smith

4:30pm CrossFit

1 x 1 @ 210 lbs

Oops

14

Amelia
Parsons

7:30pm CrossFit

1 x 1 @ 165 lbs