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Time Card

Workout of the Day

Time Card (4 Rounds for reps)

4 Rounds:
30 sec Bike/Ski Cal
-Rest :30
1:00 Air Squats
-Rest 1:30
30 sec Sled Push/ Row
-Rest :30
1:00 Pushups
Rest 1:30

Core Work

Metcon (No Measure)

9 MIN EMOM
1) 40 sec Superman
Hold
2) 40 sec Hollow Rock
3) 40 sec Pillar Press
(one arm at a time)

Extra Work

Metcon (Weight)

Arm Pump
3 Sets
10 Barbell Curls
20 Banded Tricep Extensions
10 Hammer Curls
10 Db Skull Crushers
Rest 1:00

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

Whiteboard:

Tuesday, July 09, 2019

Athletes:

Leaderboard

Time Card
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Athletes

1

Laura
Watson

5:30 PM Crossfit

339 Total Reps

2 45# plats on sled push

2

Melanie
Lenhart

9:30 AM CrossFit

334 Total Reps

Some of my pushups should not count. Ugly!

3

Derick
Brown

5:30 AM CrossFit

325 Total Reps

4:30AM - Row not sled Bike: 18, 21, 20, 16 ASq: 35, 31, 26, 27 Ro...

4

Gregory
Vaughn

5:30 PM Crossfit

321 Total Reps

5

Scott
Hanks

5:30 PM Crossfit

316 Total Reps

6

kelli
bowler

9:30 AM CrossFit

303 Total Reps

7

Amanda
Schaeffer

9:30 AM CrossFit

299 Total Reps

8

Melanie
Bauer

5:30 PM Crossfit

275 Total Reps

9

Paula
Hoak

5:30 AM CrossFit

270 Total Reps

10

Carrie
Free

5:30 AM CrossFit

268 Total Reps

11

Mallary
Weimer

9:30 AM CrossFit

261 Total Reps

12

Brittany
Baeder

9:30 AM CrossFit

288 Total Reps

12

Melissa
Greene

5:30 AM CrossFit

288 Total Reps

Used red band for pushups

13

Mindy
Montgomery

9:30 AM CrossFit

286 Total Reps

Used band for two rounds of pushups

14

amanda
lewis

5:30 AM CrossFit

282 Total Reps

15

Ana
Catalan

9:30 AM CrossFit

256 Total Reps

15

Kim
Grossarth

5:30 AM CrossFit

256 Total Reps

15

Melanie
McMullen

5:30 PM Crossfit

256 Total Reps

90lb sled & box PU

16

Valerie
Christ

9:30 AM CrossFit

250 Total Reps

orange

17

Sarah
Wooten

5:30 AM CrossFit

244 Total Reps

18

Jennifer
Billingsley

5:30 PM Crossfit

234 Total Reps

Box push ups

19

Yvonne
Goodie

5:30 PM Crossfit

222 Total Reps

20” box pu

20

Laura
Gonzalez

5:30 AM CrossFit

219 Total Reps

21

Margit
Pruett

5:30 AM CrossFit

202 Total Reps

22

Madison
Reynolds

9:30 AM CrossFit

200 Total Reps

Box step ups

23

Constance
McMullen

9:30 AM CrossFit

195 Total Reps