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Components

Ring Dips

Renegade Row

Metcon

Settings

Workout

10February2017

Josie Portell

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Strength & Skill

PRIM1: Ring Dips (5 sets of MR)

PRIM2: Renegade Row (5 sets of 10 (each side))

Metcon

Metcon (Time)

For Time:

45 Cal Row
45 DB Thrusters
45 DB Single Leg Deadlift
45 DB Lunge
45 Cal Row

Weights:
Use a moderate to heavy weight that is hard but doable. Challenge yourself, but keep form squared away.

*SLDL rep L/R=1
*Lunge rep L/R=1

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

Whiteboard:

Friday, February 10, 2017

Clients:

Leaderboard

Men's Ring Dips
Kyle Hardy	01/12/2017	1 x 20
Justin Stein	01/12/2017	2 x 15
Trenton Campbell	10/16/2014	1 x 15

Women's Ring Dips
Teresa Koebbe	09/19/2017	6 x 5

Male Clients

1

Dusty
Schmidt

9:30 AM CrossFit

2 x 30

2

Colin
Wright

4:00 PM CrossFit

1 x 15

4x10 onto of the 1x15

2

Justin
Fadler

9:30 AM CrossFit

3 x 15

3

Justin
Stein

4:00 PM CrossFit

5 x 12

4

Brendan
Wuest

5:00 PM CrossFit

1 x 10

10,5,6,6,5

4

Kyle
Hardy

4:00 PM CrossFit

4 x 10

5

Logan
Burke

9:30 AM CrossFit

5 x 12

12, 12, 10, 7, 4

6

Bob
Naes

4:00 PM CrossFit

5 x 8

7

Rayaan
Yasin

6:00 PM CrossFit

5 x 5

7

Scott
Dougherty

6:00 AM CrossFit

5 x 5

D.C.

Female Clients

1

Private

4:00 PM CrossFit

2 x 5

2

Karen
Shebik

9:30 AM CrossFit

1 x 2

3

Elise
Bakalor

9:30 AM CrossFit

1 x 1

4

Alexa
Joly

6:00 AM CrossFit

5 x 10

On a bench