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Metcon

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Workout

27July2016

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For TIme:

1000m Run
40 Hang Power Snatch (75/55)
30 Ring Push-Ups
20 Calorie Row
30 Ring Push-Ups
40 Hang Power Snatch (75/55)
1000m Run

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

Whiteboard:

Wednesday, July 27, 2016

Clients:

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

18:38

2

Kent
Higginbotham

6:00 AM CrossFit

21:50

3

Andrew
Stitzel

5:00 PM CrossFit

21:55

4

Grant
Burdeau

6:00 PM CrossFit

22:00

5

Justin
Stein

9:30 AM CrossFit

22:52

6

Brian
Burke

6:00 AM CrossFit

24:20

7

Alex
Luebbers

9:30 AM CrossFit

24:39

8

Kyle
Hardy

4:00 PM CrossFit

24:44

9

Joshua
Petersmith

6:00 AM CrossFit

24:47

10

Micheal
Young

5:00 PM CrossFit

25:05

11

Drew
Dennison

5:00 PM CrossFit

26:04

12

Jeff
Greene

4:00 PM CrossFit

27:44

13

Bob
Naes

4:00 PM CrossFit

29:50

45#

14

Rob
Zarrella

5:00 PM CrossFit

33:00

30 ring PU 30 floor PU 65 lbs

Female Clients

1

Meg
Martin

9:30 AM CrossFit

21:02

2

Ninette
Campbell

4:00 PM CrossFit

24:22

Had to leave finished everything except last run

3

Karen
Shebik

9:30 AM CrossFit

27:44

4

Shannon
Thomas

9:30 AM CrossFit

26:37

Hand release PU

5

Private

4:00 PM CrossFit

28:10

6

Private

6:00 PM CrossFit

28:42

7

Melissa
Schmidt

9:30 AM CrossFit

29:17

15 lb. hps, knee push-ups

8

Jamie
Kronenberg

4:00 PM CrossFit

30:00

finished up to snatches regular push ups 2 min rest, then 1000m r...