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Workout

19January2017

Use the time after the Metcon to practice a movement thats been troubling you.

Mia Mudd

Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For Time:

60 Sit-up/Air Squat/HR Push-up/Jumping Jack/Handstand

EMOM 1 Ground to Overhead
Rx+ 185/125
Rx 135/95
Sc 95/65

*Movement is a single complex = 1 rep

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

Whiteboard:

Thursday, January 19, 2017

Clients:

Male Clients

1

Micheal
Young

12:00 PM CrossFit

12:00

1/18/17 WOD

2

Dustin
Allison

6:00 PM CrossFit

13:21

3

Dusty
Schmidt

9:30 AM CrossFit

19:49

4

Justin
Fadler

9:30 AM CrossFit

25:40

5

Thomas
Kauffman

6:00 PM CrossFit

14:10

6

Kyle
Hardy

9:30 AM CrossFit

17:52

7

Justin
Stein

9:30 AM CrossFit

18:59

8

Colin
Wright

4:00 PM CrossFit

24:20

9

Greg
Mathison

4:00 PM CrossFit

26:40

10

Steve
Johnson

5:00 PM CrossFit

28:28

11

Chad
Miller

4:00 PM CrossFit

31:40

12

Scott
Dougherty

6:00 AM CrossFit

36:00

finished all 60 over time; 95 lb bb

13

Rob
Zarrella

7:00 PM CrossFit

21:32

14

Dan
Gieseler

4:00 PM CrossFit

29:00

15

Kyle
Schreiber

6:00 AM CrossFit

29:19

105 lb clean and jerk

Female Clients

1

Karen
Shebik

12:00 PM CrossFit

19:51

2

Laura
Priaulx

5:00 PM CrossFit

12:30

65

3

Mia
Mudd

5:00 PM CrossFit

14:25

4

Private

6:00 PM CrossFit

18:22

5

Private

4:00 PM CrossFit

21:00