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Workout

TUESDAY 9.27.16

Warm-up

Steady 6 Minute AMRAP:
Run (not sprint) 100m
10 Banded Good Mornings
10 Wallballs 30/20lbs

1: Push Press (1RM)

Push Press

20 minutes

MC: Metcon (Time)

5 Rounds For Time:
30 Wallballs
20 Power Snatch 95/65lbs
10 Muscle Ups

Wallballs 20/14 RX
Power Snatch 95/65 RX
Muscle Ups RX+
Pull-Ups/Dip RX
*25 min cap

EC: Metcon (Time)

EXTRA CREDIT #1
For Time:
“100yd Sled and Sprint Suicide”
Sled Push 25yd
Sprint 25yd down and back
Sled Push 25yd
Sprint 50yd down and back
Sled Push 25yd
Sprint 75yd down and back
Sled Push 25yd
Sprint 100yd down and back

*Sled should be at a “medium” pushing weight. Unbroken at a steady driving pace. Use the same exact weight on re-test.
From the starting line, push the sled 25 yards. Sprint to the starting line and back to the sled and push it 25 more yards. Sprint back to the starting line and back to the sled. Continue this until you have pushed the sled 100yds total. Finish with a 100yd sprint back to the starting line and then sprint 100 yds through the finish line.

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

Whiteboard:

Tuesday, September 27, 2016

Male Clients

1

Ryan
Vanvoorhis

4:30 PM CrossFit

1 x 1 @ 275 lbs

2

Tannen
Mitchell

4:30 PM CrossFit

1 x 1 @ 265 lbs

3

Bob
Roehrenbach

6:30 PM CrossFit

1 x 1 @ 220 lbs

4

Juan
Baltierra

6:30 PM CrossFit

1 x 1 @ 215 lbs

5

edgar
cardenas

6:30 PM CrossFit

1 x 1 @ 200 lbs

5

Eric
Crowley

9:30 AM CrossFit

1 x 1 @ 200 lbs

6

Ryan
McNamara

4:30 PM CrossFit

1 x 1 @ 195 lbs

7

Robbie
McMath

4:30 PM CrossFit

1 x 1 @ 185 lbs

8

phillip
costas

9:30 AM CrossFit

1 x 1 @ 165 lbs

9

Dustin
Riat

6:30 PM CrossFit

1 x 1 @ 155 lbs

9

Oliver
Rodriguez

6:30 PM CrossFit

1 x 1 @ 155 lbs

10

Derek
Smith

5:30 PM CrossFit

1 x 1 @ 145 lbs

10

James
Stepney

5:30 PM CrossFit

1 x 1 @ 145 lbs

11

Brian
Hulsey

5:30 PM CrossFit

1 x 1 @ 135 lbs

Female Clients

1

Shantez
Willis

4:30 PM CrossFit

1 x 1 @ 155 lbs

2

Erin
Bonthron

4:30 PM CrossFit

1 x 1 @ 150 lbs

3

simone
kalhorn

6:00 AM CrossFit

1 x 1 @ 145 lbs

4

Hilary
Boyd

6:30 PM CrossFit

1 x 1 @ 135 lbs

5

Sonya
Love

4:30 PM CrossFit

1 x 1 @ 120 lbs

6

Erica
Rew

9:30 AM CrossFit

1 x 1 @ 115 lbs

7

CAROLINE
SANCHES

6:30 PM CrossFit

1 x 1 @ 110 lbs

7

Ellie
Carter

5:30 PM CrossFit

1 x 1 @ 110 lbs

8

Cassandra
Nowaczyk

9:30 AM CrossFit

1 x 1 @ 100 lbs

8

Charlie
Brown

4:30 PM CrossFit

1 x 1 @ 100 lbs

9

Natasha
Brown

9:30 AM CrossFit

1 x 1 @ 95 lbs

10

Sarah
Massena

9:30 AM CrossFit

1 x 1 @ 90 lbs

11

Pilar
Perez

9:30 AM CrossFit

1 x 1 @ 85 lbs

12

Jessica
Boulbol

6:00 AM CrossFit

1 x 1 @ 0 lbs

65x9 strict prss