Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift + Power Clea ...

Helen

DT

Metcon

Settings

Workout

SEPT 21, 2021

Pre Stretch Primer

5 D&B's

30 Heel Raises

50 Jumping Jacks

30 Hell Raise

50 Arch to Hollow

BARBELL

BAR: Deadlift + Power Clean + Hang Squat Clean + Jerk (EMOM x 9, increase weight each set)

BODY WEIGHT MOSTLY

BWM: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

WOD

WOD: DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

Masters - 135/95

Video: https://youtu.be/Den5kCZX02Y

KIKR

KIKR: Metcon (AMRAP - Reps)

Video Demo: https://youtu.be/txAoufIA8Ms

Max Jump Squats w/ Barbell, 45/35

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

Whiteboard:

Wednesday, September 21, 2022

Male Clients

1

Cole
Park

9:00 AM CrossFit

1 x 1 @ 245 lbs

2

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 205 lbs

2

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 205 lbs

3

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 195 lbs

4

Andrew
Austin

5:30 PM CrossFit

1 x 1 @ 185 lbs

4

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 185 lbs

5

Scott
Blakemore

6:30 AM CrossFit

1 x 1 @ 175 lbs

6

Dylan
Smith

6:30 AM CrossFit

1 x 1 @ 165 lbs

7

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 155 lbs

7

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 155 lbs

8

Jorge
Galvan

12:00 PM Open Gym

1 x 1 @ 135 lbs

9

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 125 lbs

10

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 105 lbs

11

Brandon
Cranor

5:30 PM CrossFit

1 x 1 @ 95 lbs

12

Rod
Harwood

6:30 AM CrossFit

9 x 1 @ 45 lbs

13

John
Holden

12:00 PM Open Gym

1 x 5 @ 35 lbs

Female Clients

1

Billie
Johnson

3:30 PM Open Gym

1 x 1 @ 115 lbs

2

Angela
Hansen

5:30 PM CrossFit

1 x 1 @ 110 lbs

3

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 85 lbs

3

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 85 lbs

4

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 75 lbs

5

Kenna
Gathright

6:30 AM CrossFit

8 x 1 @ 70 lbs

5

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 70 lbs

6

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 65 lbs

6

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 65 lbs

6

Rachel
Showler

5:30 AM CrossFit

1 x 1 @ 65 lbs

7

Sabrina
Hay

6:30 AM CrossFit

1 x 1 @ 60 lbs

8

Tish
Trost

9:00 AM CrossFit

9 x 1 @ 55 lbs

8

April
Thompson

5:30 PM CrossFit

1 x 1 @ 55 lbs

8

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 55 lbs

9

Peggy
Campbell

9:00 AM CrossFit

1 x 1 @ 45 lbs

10

Pamela
Crawford

9:00 AM CrossFit

3 x 1 @ 25 lbs