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Components
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
WOD
5.23.18 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (10/9)
WOD
5.23.18
WU:
500M Row
Foam Roll
Coaches Choice
MC: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders
MC2: Metcon (4 Rounds for reps)
AMRAP 1:30:
21/15 Calorie Assault Bike or Row, Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30:
18/12 Calorie Assault Bike or Row, Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30:
15/10 Calorie Assault Bike or Row, Max Ring Muscle Ups
Rest 1:00
AMRAP 3:
Strict Handstand Pushups
Scale for MU:
*C2B Pull-Ups
*Pull- Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 23, 2018
Male Athletes
1
A
V
6:30 PM CrossFit
5 + 45
2
Action
Jackson
9:30 AM CrossFit
5 + 15
3
Ben
Sauer
5:30 PM CrossFit
5 + 10
4
Matt
Kruzicki
6:00 AM CrossFit
4 + 60
5
Josh
Randels
5:30 PM CrossFit
4 + 12
6
Joe
Espinoza
6:00 AM CrossFit
4 + 10
7
Miguel
Gonzalez
5:30 PM CrossFit
3 + 45
8
Maximilliam
Cabrera
4:30 PM CrossFit
3 + 15
9
Lou
Ashcraft
9:30 AM CrossFit
2 + 55
10
Kevin
Hardy
9:30 AM CrossFit
2 + 45
Female Athletes
1
Erin
Bonthron
5:30 PM CrossFit
5 + 47
2
Bria
Lee
4:30 PM CrossFit
5 + 45
3
simone
kalhorn
6:30 PM CrossFit
5 + 0
30sec assault bike for DU
4
Pilar
Perez
9:30 AM CrossFit
3 + 9
5
Sarah
BARTLES
9:30 AM CrossFit
4 + 60
15 KB swings 35#, 30 air squats, 15 wall balls, 30 air squats
6
Kara
Jones-Hofmann
9:30 AM CrossFit
4 + 0
7
Alysia
Ramos
5:30 PM CrossFit
3 + 40
Can't read and did 30 wallballs ea round
8
Melissa
Wood
6:30 PM CrossFit
3 + 11
Rx except 45# (5 @55# before dropping)
9
Liz
Salisbury
12:00 PM CrossFit
2 + 6
3su/1du to 60 total
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