Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Press + Push Jerk

Metcon

Metcon

Settings

Workout

Friday - 09/02/22

Power

Push Press + Push Jerk

Push Press + Push Jerk (5x 1+2 Building)

5 SETS*
1 Push Press
+
2 Push Jerks

*Start Moderate and build to a Moderate-Heavy weight.

-Rest As Needed b/t Sets-

Metcon

Metcon (Time)

FOR TIME
50 Shoulder to Overhead (115/75)|(95/65)|(75/55)
800m Run
50 Russian KBS (70lb/55lb)(55lb/35lb)(35lb/25lb)
800m Run

16min Cap

Finisher

Metcon (Checkmark)

2-3 SETS
20 DB or KB Slides
40 DB or KB Hollow Body Flutter Kicks
30sec Single Arm/ Single Leg Plank Hold/ Side

-Rest As Needed b/t Sets-

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

Whiteboard:

Friday, September 02, 2022

Male Clients

1

Pablo
Ospina

CrossFit: 6:00 AM

5 x 3 @ 150 lbs

2

Lasse
Kokko

CrossFit: 6:15 PM

5 x 3 @ 135 lbs

65, 85, 105, 125, 135

3

Pedro
Garcia

CrossFit: 5:15 PM

5 x 3 @ 125 lbs

4

Abraham
Zuniga

CrossFit: 9:00 AM

5 x 3 @ 115 lbs

4

Denzel
Gantt

CrossFit: 6:15 PM

5 x 3 @ 115 lbs

4

Shmuel
Hazan

CrossFit: 5:15 PM

5 x 3 @ 115 lbs

85,95,95,105,115

5

Private

CrossFit: 9:00 AM

5 x 3 @ 105 lbs

5

Manny
Torres

CrossFit: 9:00 AM

5 x 3 @ 105 lbs

6

Rudolf
Kohn

CrossFit: 9:00 AM

5 x 3 @ 20 lbs

7

Mendel
Hazan

CrossFit: 5:15 PM

3 x 5 @ 35 lbs

Female Clients

1

Natalie
Carro

CrossFit: 5:15 PM

5 x 3 @ 95 lbs

75 up to 95

2

Chavee
Lew

CrossFit: 9:00 AM

5 x 3 @ 85 lbs

2

karen
castillo

CrossFit: 8:00 AM

5 x 3 @ 85 lbs

UGLY pp

2

Michelle
HALL

CrossFit: 6:00 AM

5 x 3 @ 85 lbs

3

Coinncy
Pascal

CrossFit: 9:00 AM

5 x 3 @ 75 lbs

3

Jess
Marc

CrossFit: 5:15 PM

5 x 3 @ 75 lbs

4

Mushky
goldberg

CrossFit: 9:00 AM

5 x 3 @ 65 lbs