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Components

Metcon

1-Mile Run

Settings

Workout

Monday

Warm-up

Running drills

Gymnastics

Metcon (No Measure)

4 Rounds:
:20 Ring dip support hold
:25 GHD supine hold/Arch rock hold
:30 HS hold

Metcon

10 Minutes to complete the first metcon. At 11 minutes go out for a mile run.

Metcon (Time)

10 Minutes to complete:
40 Ab mat sit ups
30 Hang power snatch 75/55
20 Pushups
30 Hang power snatch
40 Ab mat sit ups

*Rx+ GHDSU, Ring dip

1-Mile Run (Time)

Max Effort 1-Mile Run

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

Whiteboard:

Monday, October 08, 2018

Male Clients

1

Jared
Van Anne

12:00PM Open gym

8:00

2

Eric
williams

4:00PM Open gym

8:22

3

Anthony
Hodges

5:00AM CrossFit

9:30

4

Eric
Priaulx

8:00AM CrossFit

5:25

5

Rich
Quinn

12:00PM Open gym

6:48

6

mohammed
alghofaily

6:00PM CrossFit

6:51

7

jacob
popek

5:00PM CrossFit

7:30

8

Brian
Justusson

6:00PM CrossFit

8:00

9

Will
Douglas

8:00AM CrossFit

8:23

10

Grant
Beavers

6:00PM CrossFit

8:39

11

Dan
Cayce

6:00PM CrossFit

8:41

12

Colin
Van Antwerp

5:00PM CrossFit

10:25

13

Mark
Mayfield

5:00PM CrossFit

9:58

65#

14

Patrick
Barfield

4:00PM Open gym

10:06

55#

Female Clients

1

Antoinette
Williams

12:00PM Open gym

8:28

2

Kristina
Stapleton

12:00PM Open gym

8:56

3

Stacy
Swiney

12:00PM Open gym

8:28

4

Brooke
Van Anne

6:00PM CrossFit

9:33

Garage

5

Allison
Justusson

6:00PM CrossFit

9:35

6

Nicki
Bergmann

12:00PM Open gym

8:05

7

Joanna
Beatrice

8:00AM CrossFit

9:14

25lbs

8

jennifer
Douglas

8:00AM CrossFit

10:14

35#

9

Becky
Weinstein

6:00AM CrossFit

0:00

144 Reps, 25#

9

Lauren
Muehling

6:00AM CrossFit

0:00

138 reps RX weight