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10.18.17

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Workout

2.22.18

Warm-up

ROMWOD
Coach’s choice

Metcon (No Measure)

As a Recovery for those in the Open
For quality
5 Rounds
300m Row
10 Abmat Situps
9 Wall Squats w/ PVC pipe
8 Pushups
7 Hang Power Snatches*
6 Box Jumps
5 Burpees
4 Pullups
3 Deadlifts*
20s Plank
1 Clean&Jerk*

*weight should start with the Barbell and only increase slightly to a light load throughout each round

10.18.17 (AMRAP - Reps)

2mins work
1min rest at each movement
Air Squat
Pushup
Box Jump 24/20
Burpee
Air Squat

For those not participating in the Open....
(you should be participating)

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

Whiteboard:

Thursday, February 22, 2018

Leaderboard

Men's 10.18.17
Dustin Moore	10/18/2017	296 Reps
Brandon Burnett	10/18/2017	257 Reps
Rick Pavick	10/18/2017	245 Reps

Women's 10.18.17
Stacy Yates	02/22/2018	313 Reps
Sonja Hubbard	02/22/2018	307 Reps
Brandy Burnett	10/18/2017	299 Reps

Male Clients

1

Gregg
Anderson

5:30 AM CrossFit

227 Reps

20# vest 70,43,30,20,64. Done at SM fitness center.

2

Rick
Pavick

5:30 PM CrossFit

225 Reps

3

Bryson
Harris

4:30 PM CrossFit

165 Reps

4

Joe
Dowd

6:30 AM CrossFit

209 Reps

5

Ethan
Bounds

5:30 PM CrossFit

0 Reps

hand stand walks

Female Clients

1

Stacy
Yates

6:30 AM CrossFit

313 Reps

94, 76, 31, 28, 84

2

Sonja
Hubbard

6:30 AM CrossFit

307 Reps

102, 61, 31, 27, 86

3

Ayla
Stevens

5:30 PM CrossFit

247 Reps

strict pu

4

Rachael
Leach

4:30 PM CrossFit

242 Reps

5

Brionna
Wilson

4:30 PM CrossFit

214 Reps

71/40/26/21/56

6

Kim
Schooley

5:30 AM CrossFit

5 Reps

Open workout plus 15 minutes on bike

6

Nicole
Pavick

5:30 PM CrossFit

5 Reps

5 Rounds

7

Megan
Toon

4:30 PM CrossFit

218 Reps

step ups 72/40/35/20/51

8

Whitney
Goodson

5:30 PM CrossFit

212 Reps

scaled push ups

9

Frankie
Rader

5:30 PM CrossFit

0 Reps

open open wod