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Metcon

Metcon

"Hot Sauce"

Settings

Workout

WEDNESDAY 8.1.18

WU:

500M Row
Foam Roll
Pigeon Pose
Childs Pose
Group Warm-Up

1: Metcon (Time)

For Time:
50 Strict Handstand Push-ups

2: Metcon (AMRAP - Reps)

Strict Pull-ups
Max Set

MC: "Hot Sauce" (4 Rounds for reps)

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

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

Whiteboard:

Wednesday, August 01, 2018

Male Clients

1

Chris
Benedict

6:00 AM CrossFit

7:00

...ish

2

Joe
Espinoza

6:00 AM CrossFit

7:16

3

Private

4:30 PM CrossFit

10:00

4

James
Powlan

4:30 PM CrossFit

10:58

5

Juan
Baltierra

6:30 PM CrossFit

11:42

6

Ryan
McKeel

12:00 PM CrossFit

3:39

85lb push press

7

Jordan
Rabold

6:30 PM CrossFit

10:01

2 ab mats

8

Walter
Daumler

5:30 PM CrossFit

12:00

45 strict w one pad 5 def

Female Clients

1

Bria
Lee

4:30 PM CrossFit

7:56

2

Erin
Bonthron

5:30 PM CrossFit

4:46

1 mat strict

3

Alexis
Liddle

9:30 AM CrossFit

8:00

3

Liz
Kwon

9:30 AM CrossFit

8:00

41, 1 ab mat

3

Stephanie
Marnocha

6:00 AM CrossFit

8:00

Did as many as I could

4

Pilar
Perez

9:30 AM CrossFit

8:10

1 ab mat

5

Jenna
Daley

4:30 PM CrossFit

8:41

strict/push press 65#

6

Suzanne
Ayotte

5:30 PM CrossFit

9:00

20lb dumbell overhead press

7

Melissa
Wood

6:30 PM CrossFit

9:33

30 Kipping HSPU

8

michelle
delaney

6:30 PM CrossFit

10:00

15lb push press / then 3+ minutes of HSPU practice

8

Nikki
Durkee

5:30 PM CrossFit

10:00

kipping stopped at 36