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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
WOD
High Ground - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (15/23)
WOD
High Ground
Happy Monday, ladies and gents! I love the smell of a brand new week... So much potential for growth and progress!
Today we have an opportunity to improve our gymnastic stamina and strength while also improving our cardiovascular endurance. The pull-ups and push-ups are meant to be done in no more than 2-3 sets per "round" so consider scaling with a band or box to meet that intention. The run should take 6 minutes or less each time so consider scaling back to 600m with your coach's approval if it's taking longer than that. If you had the pleasure of testing your 800m max last Thursday, you have a good idea of what you'll realistically be able to maintain for three runs within a workout. Let's get it!
A: Metcon (Time)
For Time (Time Cap: 28 minutes)
21 Push-Ups
21 Strict Pull-Ups
Run 800m
15 Push-Ups
15 Strict Pull-Ups
Run 800m
9 Push-Ups
9 Strict Pull-Ups
Run 800m
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 24, 2019
Male Athletes
1
Suketu
Patel
5:30 PM
14:54
2
Chase
Merrill
6:15 AM
18:08
3
Joseph
VanMeter
6:30 PM
18:50
ran with sand bag and 20# dumbbell for pullups
4
Dustin
Emrich
4:30 PM
19:21
5
Jed
DeZelle
6:15 AM
20:07
6
Marc
Brock
6:30 PM
21:00
7
Andrew
Smith
6:15 AM
21:24
Green Band on Strict Pull-ups (use smaller band next time)
8
Joe
Westerfield
5:30 PM
22:05
9
Donny
Sikes
4:30 PM
23:08
13 strict-blue banded PU after
10
Dustin
Schindler
6:30 PM
23:31
Band Pull-up (blue & red)
11
Jason
Cammack
4:30 PM
23:33
12
Dj
Vickery
6:15 AM
24:42
13
Nathan
Miller
6:15 AM
28:02
rx except did green band pu
14
John
Flanders
6:30 PM
29:46
rowed 1600
15
CHRIS
TURNER
6:30 PM
34:30
Green band pull up
Female Athletes
1
Kacie
Lanier
3:30 PM
22:29
2
Molly
Hancock
6:15 AM
23:50
after endurance #ouf
3
Maria
Maldonado
3:30 PM
24:45
4
Chelsea
Powell
3:30 PM
26:36
5
Ansley
Conner
3:30 PM
27:38
6
Amber
Dixon
3:30 PM
30:06
I finished!!!!
7
Maggie
Edmonson
8:15 AM
15:31
box push ups, banded pullups
8
Erica
Scripture
4:30 PM
19:12
Banded Pull Ups (blue & green)
9
Deanne
Kaizer
6:30 PM
19:52
box pushups, green band
10
Christina
Gipson
8:15 AM
20:00
Bike
11
Janet
Lanier
3:30 PM
21:20
blue band
12
Juliann
Sergi McBrayer
8:15 AM
21:47
Black Band PU
13
Tara
Lee
12:15 PM
22:10
14
Emily
Espinoza
6:15 AM
22:26
15
Kristen
Freeman
12:15 PM
26:30
bands
16
Jessica
Schindler
6:30 PM
27:07
17
Dawn
Branch
5:30 PM
27:18
box pu, banded pull ups
18
Christy
Marsh
3:30 PM
27:57
box push ups; ring rows
19
Private
6:15 AM
28:06
20
Rivers
Czech
6:30 PM
28:25
21
Leah
Cornwell
6:30 PM
30:00
Black and green band pull ups
22
Laura
Treible
6:30 PM
33:45
box push, banded pull
23
Janet
Lanier
2:30 PM OPEN GYM
0:00
programming
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