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WOD

Monday

Warm-up

ON A 10:00 RUNNING CLOCK...3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

FOR RECOVERY
5:00 Flow Stretching - Full Body

(No Measure)

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

Whiteboard:

Monday, May 18, 2020

Male Athletes

1

Rail Road
Jonny

5:00 PM CrossFit

21:20

2

dequane
stobbs

7:10 AM CrossFit

23:16

3

Emmanuel
Velez

5:00 PM CrossFit

26:09

4

Ozzy
Cortes

9:00 AM CrossFit

19:45

5

shaun
parris

6:00 AM CrossFit

25:10

6

Darren
Richards

9:00 AM CrossFit

25:30

7

chris
rose

6:00 AM CrossFit

29:50

8

Antonio
Rodriguez

9:00 AM CrossFit

30:50

Female Athletes

1

Camila
Lima

6:10 PM CrossFit

23:33

2

Tamara
Rodriguez

7:20 PM CrossFit

24:12

3

Pauline
Maldonado

6:10 PM CrossFit

26:23

4

Coach Camille
Capeles

9:00 AM CrossFit

20:41

5

Irihuska
Morales

6:00 AM CrossFit

23:25

6

Krizia
Ramirez

7:10 AM CrossFit

24:30

7

thais
lima

7:10 AM CrossFit

25:00

8

Caroline
Valerio

9:00 AM CrossFit

25:14

9

Debra
Dorsey

7:10 AM CrossFit

25:40

10

Staycie
La Santa

9:00 AM CrossFit

26:56

11

Maria
Gonzalez

6:10 PM CrossFit

28:15

11

yanisley
cubillas

9:00 AM CrossFit

28:15

12

Yanihuska
Morales

6:00 AM CrossFit

29:15

13

Fiorella
Cedeno

9:00 AM CrossFit

30:30

14

Nayra
Santiago

9:00 AM CrossFit

33:00