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Max Height Box Jump

Metcon

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Workout

Wed 5-23-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Max Height Box Jump (Distance)

Max Height Box Jump

Max Height Box Jump

12 minutes to record highest box jump possible. Score is inches.

3: Metcon (AMRAP - Rounds and Reps)

Partner WOD
"I go, you go"
AMRAP 32 min
200m Run
1 Rope Climb
200m Row
15 Wall Balls

Each partner completes movement before moving to the next.
Example- both run 200m then both do a rope Climb…

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

Whiteboard:

Wednesday, May 23, 2018

Clients:

Male Clients

1

Jake
Johnson

5:30 PM WOD

1.25 meters

2

Steve
South

6:30 PM WOD

1.25 meters

3

Josh
Moore

4:30 PM WOD

1.25 meters

3

Thanh
Vo

5:00 AM WOD

1.25 meters

4

Billy
Montgomery

5:00 AM WOD

1.25 meters

inches

4

Private

5:00 AM WOD

1.25 meters

4

Kody
Sporseen

9:30 AM CrossFit

1.25 meters

4

Michael
Toma

9:30 AM CrossFit

1.25 meters

Caedmon 46" Boaz 48"

4

Mike
McIntosh

6:30 PM WOD

1.25 meters

4

Shane
Doyle

6:00 AM WOD

1.25 meters

4

Steven
DeLess

6:00 AM WOD

1.25 meters

5

Tony
Moul

9:30 AM WOD

1.25 meters

6

Alex
Przybylowski

6:00 AM WOD

1.25 meters

7

Kenny
Crabtree

6:30 PM WOD

1 meters

8

Brent
Redpath

12:00 PM WOD

1 meters

8

Ryan
Wuest

9:30 AM WOD

1 meters

9

Andy
Froningisd ...

9:30 AM WOD

1 meters

9

Ben
Morehouse

4:30 PM WOD

1 meters

9

Joe
Chase

6:30 PM WOD

1 meters

9

Josh
Hunt

12:00 PM WOD

1 meters

9

Mark
Baker

5:00 AM WOD

1 meters

9

Nick
Williams

4:30 PM WOD

1 meters

10

Matt
Thompson

9:30 AM WOD

1 meters

11

Dale
Mizer

6:00 AM WOD

1 meters

12

Tim
Zuk

5:30 PM WOD

1 meters

13

Reid
Holcomb

5:00 AM WOD

0.75 meters

30 in box + 45 lbs plate + 10 lbs plate

14

John
Foley

5:30 PM WOD

0.75 meters

30” box + 45lb plate

15

TIMMY

12:00 PM WOD

0.75 meters

16

Chris
Dunlap

4:30 PM WOD

100 meters

40 pound DB stepups

17

Vince
Baker

6:00 AM WOD

33 meters

18

Michael
Cannon

5:30 PM WOD

30 meters

19

Jason
Murphy

12:00 PM WOD

0.75 meters

20

Matt
Polacek

12:00 PM WOD

0.75 meters

21

David
Ludi

5:30 PM WOD

0.5 meters

21

Ian
Plummer

4:30 PM WOD

0.5 meters

72 reps 10 min

Female Clients

1

Nikki
Moore

4:30 PM WOD

1 meters

2

Heather
Leaks

5:30 PM WOD

1 meters

3

KIRA
DACZEWITZ

5:00 AM WOD

1 meters

4

Olivia
Dias

6:00 AM WOD

0.75 meters

5

Nicole
Miller

5:00 AM WOD

0.75 meters

30 in box 25lb plate

5

Tabitha
Dean

12:00 PM WOD

0.75 meters

6

Amy
Tooley

9:30 AM WOD

0.75 meters

6

Nikki
Nelson

9:30 AM WOD

0.75 meters

7

Denise
P

12:00 PM WOD

0.5 meters

7

Toni
Blair

4:30 PM WOD

0.5 meters

8

Colleen
Frazier

5:00 AM WOD

0.5 meters

9

Jacquie
Strand

4:30 PM WOD

30 meters

10

Summer
Guthrie

4:30 PM WOD

24 meters

80 box step overs w/ 15 lb dbs, 24” box

11

Ariel
Chambers-Owen

5:30 PM WOD

20 meters

12

Maggie
Blair

5:30 PM WOD

1 meters

13

janiva
Lomas

5:30 PM WOD

1 meters

14

Monica
Petrone

5:30 PM WOD

1 meters

15

Melissa
Maurer

6:30 PM WOD

0.75 meters

16

Jordan
Biehle

6:00 AM WOD

0.75 meters

17

Bryana
Przybylowski

5:30 PM WOD

0.5 meters

17

Jody
Chase

6:30 PM WOD

0.5 meters

17

Kay
Metzger

8:30 AM WOD

0.5 meters

17

Kortnie
Crabtree

6:30 PM WOD

0.5 meters

18

Janna
Curtis

4:30 PM WOD

0.5 meters

18

Shawnette
Anderson

8:30 AM WOD

0.5 meters

15

18

Valerie
Costa

6:30 PM WOD

0.5 meters

1st one on brown box x 3

19

Private

3:30 PM WOD

0.5 meters

20

Stephanie
Foley

12:00 PM WOD

0.5 meters

21

Kirsten
Roy

6:00 AM WOD

0.25 meters

22

Jenni
Bertels

5:00 AM WOD

0.25 meters

Too chicken for 20" box today :(

23

Hayli
Librande

4:30 PM WOD

0 meters

100 step ups with 10# dbs