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Workout

THURSDAY 9.29.16

Warm-up

Steady 6 Minute AMRAP:
10 Jumping Squats
10 Weighted Sit Ups
10 Calorie Row

1: Back Squat (3RM)

Back Squat

MC: Metcon (AMRAP - Reps)

EMOM Until Failure:
8 Chest to Deck Push Ups
4 Hang Power Cleans 155/105lbs

HPC
155/105 RX
115/85 SC1
*Both in same minute
**Increase by 1 rep for both movement, each minute until failure

EC: Metcon (Time)

EXTRA CREDIT #1
1k Row
Rest 3 Minutes
1k Row
Rest 3 Minutes
1k Row

*Score is fastest and slowest time

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

Whiteboard:

Thursday, September 29, 2016

Male Clients

1

Ben
Sauer

4:30 PM CrossFit

1 x 3 @ 390 lbs

2

Ryan
Vanvoorhis

6:30 PM CrossFit

1 x 3 @ 370 lbs

3

Tannen
Mitchell

5:30 PM CrossFit

1 x 3 @ 335 lbs

4

Juan
Baltierra

6:30 PM CrossFit

1 x 3 @ 325 lbs

5

Ryan
McNamara

4:30 PM CrossFit

1 x 3 @ 285 lbs

6

Robbie
McMath

4:30 PM CrossFit

1 x 3 @ 260 lbs

7

Dustin
Riat

6:30 PM CrossFit

1 x 3 @ 255 lbs

8

edgar
cardenas

6:30 PM CrossFit

1 x 3 @ 225 lbs

9

Ben
Breslin

4:30 PM CrossFit

1 x 3 @ 215 lbs

9

Ryan
McKeel

4:30 PM CrossFit

1 x 3 @ 215 lbs

10

Dave
Pearcy

12:00 PM CrossFit

1 x 3 @ 185 lbs

11

James
Stepney

9:30 AM CrossFit

1 x 3 @ 145 lbs

12

Reece
Cochran

12:00 PM CrossFit

1 x 3 @ 0 lbs

did power clean

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

1 x 3 @ 250 lbs

2

Private

9:30 AM CrossFit

1 x 3 @ 185 lbs

2

Ellie
Carter

12:00 PM CrossFit

1 x 3 @ 185 lbs

3

Lindsey
Chapin

6:30 PM CrossFit

1 x 3 @ 160 lbs

4

Jenna
Daley

6:00 AM CrossFit

1 x 3 @ 155 lbs

5

Cassandra
Nowaczyk

6:30 PM CrossFit

1 x 3 @ 145 lbs

5

Holly
Carter

12:00 PM CrossFit

1 x 3 @ 145 lbs

6

Amanda
Perkins

9:30 AM CrossFit

1 x 3 @ 115 lbs

7

Sarah
Massena

9:30 AM CrossFit

1 x 3 @ 105 lbs