Whiteboard Search
Wednesday, May 22, 2024

Our Song

On Memorial Day Monday, East gym will be hosting our annual Murph workout from 8am-Noon, with the last heat of athletes starting at 11am.
The workout is:
Run 1 mile
100 Pullups
200 Pushup
300 Squats
Run 1 mile

Athletes can complete the workout with a partner or group of friends if desired. Athletes should expect to take around an hour to complete the workout if scaling accordingly.

West gym will be closed.

Skill/Strength:
Every 2 min for 6 Rounds
3 Hang Power Cleans at 80% Power Clean
-Reset at the hip each rep

Metcon:
4 Rounds
Run 400m
25 Wallballs 20/14lbs

Accessory Work:
Every 4 min for 4 Rounds
Row 500m

Mobility:
3 min tricep smash per side
3 min quad smash per side

You must login above to log your score

Autumn Jarvis
13:35 RX : definitely felt the 4 days off for mini vacation 🤪
Cleans 95#
18
0
Add Comment Add GIF
Cancel
Celia Osorno
Open gym free from time
Lifting/WOD plus 5 rounds of the CrossFit WOD lifting complex
13
0
Add Comment Add GIF
Cancel
Cody Stelmach
11:15 rx (unbroken) // 205# HPC
Didn’t lay down
20
0
Add Comment Add GIF
Cancel
Danielle Stelmach
13:59 Rx unbroken
HPC 112#
6
0
Add Comment Add GIF
Cancel
David Rueckl
15:21 RX
Cleans 135# Showed up and moved Forward 30’ Great turnout for the 815 this morning! Lots of fun with friends! Thanks for the cues today Coach Sylvia!
19
0
Add Comment Add GIF
Cancel
Devon Deda
12:48 Rx
175# cleans
21
0
Add Comment Add GIF
Cancel
Emma Rabidoux
14:05 RX
#135 HPC
10
0
Add Comment Add GIF
Cancel
Erika Donaldson
16:05
Cleans @ 105# Strict press skill/ strength from tomorrow 50-70# abs
19
0
Add Comment Add GIF
Cancel
Greg Goffard
14:19 rx
165# PC
0
0
Add Comment Add GIF
Cancel
Heidi Jones
14:18 mods: 12# ball and 1000m bike
105# cleans
18
0
Add Comment Add GIF
Cancel
James Mueller
215 PCs METCON 14:24
19
0
Add Comment Add GIF
Cancel
Jenny Wesolowski
14:29 Rx+
Pushed Evalyn in stroller. Windy 😳 HPC 100#
16
0
Add Comment Add GIF
Cancel
Jim Koehler
13:23 with all mods
13
0
Add Comment Add GIF
Cancel
Joe Nygren
12:26 rx unbroken
HPC 145#
7
0
Add Comment Add GIF
Cancel
Jordan Teague
15:28
Push Press @ 65# instead of WB. HPC at #125
7
0
Add Comment Add GIF
Cancel
Justin Bruehl
12:49 (25 lb wb) had to bike 1.2 km 4th rnd because my calf went out on 3rd round run
205-240
19
0
Add Comment Add GIF
Cancel
Kevin Hansen
11:36 rx’ish (used runner)
Snatch work
9
0
Add Comment Add GIF
Cancel
Krystal Lowney
15:00 Rx
HPC 100#
18
0
Add Comment Add GIF
Cancel
Liz LeFevre
15:38- row/500m instead. Wanted to keep an eye on Luke💁‍♀️
Cleans- #135
7
0
Add Comment Add GIF
Cancel
Maria Onaindia
12:34*
W/weight vest, cleans 125#
20
0
Add Comment Add GIF
Cancel
Megan Johnson
15;08 RX, rd 1&2 unbroken.
Subbed in hang power snatches at 75# instead of cleans!
7
0
Add Comment Add GIF
Cancel
Mel Sanders
15:26
HPC #100
17
0
Add Comment Add GIF
Cancel
Mel's Husband
13+
3rds bike 1.2km
17
0
Add Comment Add GIF
Cancel
Michael Green
14:14
235# cleans
17
0
Add Comment Add GIF
Cancel
Pamela Gehl
16:07
14lb wall ball, Row 500 meters instead of run. Hang cleans @ 85lbs. Thursday strict press skill/strength 45lbs to 75lbs
18
0
Add Comment Add GIF
Cancel
Pauly VanderKelen
Hip Thrust: 10 reps @ 135,185,225,275, and 315#
4x5 Standing Ab Roll-outs on a ~0.5 degree board (Barbell supported with 2.5# iron plates) alternating with 4x12 Wrist Curls with 35# dumbbells / 4x12 Rear Delt Fly with 8# dumbbells.
0
0
Add Comment Add GIF
Cancel
Ryan Froelich
12:57
^155
20
0
Add Comment Add GIF
Cancel
Ryne Koehler
17:15
19
0
Add Comment Add GIF
Cancel
Selena Cashman
17:39*
Weight vest 125#
19
0
Add Comment Add GIF
Cancel
Steven Leiterman
12:04 RX
Substituted squat snatches for cleans - 115 lbs
20
0
Add Comment Add GIF
Cancel
Sylvia Christensen
12:28 rx run and rx wallball RX
150 HPC. 5 miles before class
17
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
13:43**
**Scl'd AF!! 1000 m BikeErg (sorry, not sharing today!!😄) & 20->15 MBCln (#14. I wanted to finish sometime today). KBClns @#70 (2 - 35s) Shoulder PT & 100 Cal BikeErg pre.
16
0
Add Comment Add GIF
Cancel
Tom Fameree
11:09
135#-185# pc complex; 1,000m echo bike vs run
19
0
Add Comment Add GIF
Cancel
Trevor Snyder
13:06 rx
135/145 hcl
16
0
Add Comment Add GIF
Cancel