Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift + Power Clea ...

Metcon

Metcon

Metcon

Settings

Workout

JUNE 20, 2022

Pre Stretch Primer

10 Cals Bike
20 Slow Full Range of Motion Walking Lunges
10 Cals Ski
20 Sit ups
10 Cals Row
20 Push-ups

BARBELL

Deadlift + Power Clean + Hang Squat Clean (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 15 cap
30 Squats
20 KB Deads, 55/35 | 45/25
10/7 Cals Ski

WOD

WOD: Metcon (Time)

CFB Benchmark WOD - "Johnny" / 20 Cap

Run 400m
9 Squat Cleans, 115/80 | RX+ 155/105
6 Pull-ups | RX+ 1 Bar Muscle-ups
Run 400m
6 Squat Cleans, 135/95 | RX+185/115
15 Pull-ups | RX+ 3 Bar Muscle-ups
Run 400m
3 Squat Cleans, 155/105 | RX+ 225/135
21 Pull-ups | RX+ 6 Bar Muscle-ups
Run 400m
1 Squat Clean, 185/115 | RX+ 245/155
27 Pull-ups | RX+ 9 Bar Muscle-ups

KIKR

KIKR: Metcon (Time)

3 Min - Overhead Stationary Hold, 45/25/15#
2 Min - Squat Hold, 45/25/15#
1 Min - Hang Hold

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

Whiteboard:

Monday, June 20, 2022

Male Clients

1

Jared
Howard

5:30 PM CrossFit

1 x 1 @ 245 lbs

2

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 235 lbs

3

Johnny
Whisman

5:30 AM CrossFit

1 x 1 @ 225 lbs

4

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 205 lbs

5

Brian
Baker

4:00 PM Open Gym

1 x 1 @ 195 lbs

5

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 195 lbs

6

Dylan
Smith

6:30 PM CrossFit

1 x 1 @ 165 lbs

7

Brian
C. Schexn ...

4:00 PM Open Gym

1 x 1 @ 145 lbs

8

Jason
Epperson

5:30 PM CrossFit

1 x 1 @ 125 lbs

8

Jay
Webster

9:00 AM CrossFit

1 x 1 @ 125 lbs

sorta

8

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 125 lbs

9

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 115 lbs

10

Rod
Harwood

6:30 AM CrossFit

7 x 1 @ 65 lbs

11

Brandon
Cranor

6:30 PM CrossFit

1 x 120 @ 0 lbs

Female Clients

1

Cat
Hollenbeck

4:00 PM Open Gym

1 x 1 @ 170 lbs

Ugly hang squat clean

2

Jennifer
Nelson

4:00 PM Open Gym

1 x 1 @ 135 lbs

3

Patty
Thompson

9:00 AM CrossFit

1 x 1 @ 125 lbs

4

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 115 lbs

5

Billie
Johnson

6:30 PM CrossFit

1 x 1 @ 110 lbs

6

Angela
Cooper

5:30 PM CrossFit

1 x 1 @ 105 lbs

6

Christine
Goscha

5:30 PM CrossFit

1 x 1 @ 105 lbs

6

Melissa
Patrick

4:00 PM Open Gym

1 x 1 @ 105 lbs

6

Sammy
Epperson

5:30 PM CrossFit

1 x 1 @ 105 lbs

missed 110 twice

7

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 95 lbs

8

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 90 lbs

9

Candy
Wickham

9:00 AM CrossFit

1 x 1 @ 85 lbs

9

Julie
Frakes

5:30 AM CrossFit

1 x 1 @ 85 lbs

9

Katie
Shoopack

9:00 AM CrossFit

1 x 1 @ 85 lbs

9

Meggan
Eastham

9:00 AM CrossFit

1 x 1 @ 85 lbs

9

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 85 lbs

9

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 85 lbs

10

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 80 lbs

11

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 75 lbs

11

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 75 lbs

12

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 70 lbs

13

Kayla
Foster

5:30 PM CrossFit

3 x 2 @ 65 lbs

13

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 65 lbs

13

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 65 lbs

Stayed with 65# all 7 sets

13

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 65 lbs

13

Toni
Meade

9:00 AM CrossFit

1 x 1 @ 65 lbs

14

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 60 lbs

15

Peggy
Campbell

5:30 PM CrossFit

1 x 1 @ 45 lbs