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Metcon

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Workout

Wed 10-24-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Metcon (AMRAP - Rounds)

EMOM 30:00
Min 1: Bike 16/12 Cal
Min 2: 20 Toes to Bar
Min 3: Rest
Min 4: 50 Double Unders
Min 5: 12 Burpees
Min 6: Rest

Basics: 45 on/15 off
Int: 12/8 Cal, 20 knee raise, 100 singles, 8 burpees
Adv: as written

Score is rounds completed with a max of 30

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

Whiteboard:

Wednesday, October 24, 2018

Clients:

Male Clients

1

Perry
DeJoode

6:00 AM WOD

30 Rounds

2

Collin
Kayser

6:30 PM WOD

29 Rounds

8 rep last round t2b

2

Tony
Moul

4:30 PM WOD

29 Rounds

3

Andy
Froningisd ...

12:00 PM WOD

28 Rounds

4

Joe
Chase

6:30 PM WOD

25 Rounds

5

TIMMY

12:00 PM WOD

24 Rounds

6

Mike
Metzger

12:00 PM WOD

23 Rounds

remaining rounds scaled to 12 cals, 15 ttb

7

Chris
Dunlap

4:30 PM WOD

30 Rounds

7 TBT RX everything else

7

John
Graham

6:00 AM WOD

30 Rounds

7

John
Harrington

6:00 AM WOD

30 Rounds

7

Kasen
McGraw

12:00 PM WOD

30 Rounds

7

Kip
Patterson

5:00 AM WOD

30 Rounds

total 460 reps

7

Peter "Bir ...
Kauss

5:30 PM WOD

30 Rounds

10 ttb UB/round, rest RX

7

Ryan
Geser

12:00 PM WOD

30 Rounds

scaled T2B

8

Matt
Thompson

9:30 AM WOD

28 Rounds

9

Kristopher
Elliott

6:30 PM WOD

27 Rounds

100 su

10

Adam
Librande

6:00 AM WOD

5 Rounds

Very Scaled... very very scaled

10

Michael
George

12:00 PM WOD

5 Rounds

10

Sawyer
Mizer

6:00 AM WOD

5 Rounds

6cal, heavy rope, 10 sit ups

10

Tim
Zuk

6:00 AM WOD

5 Rounds

10

Tom
Dalke

3:30 Open Gym

5 Rounds

10 TTB, 30 DU

11

Reid
Holcomb

5:00 AM WOD

0 Rounds

10 cal/min - 15 TTB 10 + 5

Female Clients

1

Jody
Chase

6:30 PM WOD

21 Rounds

2

Shannon
Boling

8:30 AM WOD

12 Rounds

3

Amanda
Koonce

4:30 PM WOD

30 Rounds

I did stuff, but I did not do all the stuff

3

Amy
Welsh

6:00 AM WOD

30 Rounds

Kip swings, single unders and 8-10 cal on bike

3

Caitlin
Smith

4:30 PM WOD

30 Rounds

7 cals on bike

3

Cheryl
Pellegrini

5:00 AM WOD

30 Rounds

scale: SU/10 cal bike; kipping knee-2-elbow

3

Claire
Nettleton

8:30 AM WOD

30 Rounds

10 cals bike hanging knee raises for ttb

3

Colleen
Frazier

5:00 AM WOD

30 Rounds

scaled

3

Courtney
Prokosch

9:30 AM CrossFit

30 Rounds

8 cal on bike,

3

Denise
P

12:00 PM WOD

30 Rounds

10-11 cal SU Box burpees

3

Heather
Leaks

5:00 AM WOD

30 Rounds

3

Jenn
Graham

6:00 AM WOD

30 Rounds

Ground leg-ups, 10cal bike

3

Jenni
Bollmann

12:00 PM WOD

30 Rounds

sub 30 situps for TTB

3

Joyce
Kintz

3:30 Open Gym

30 Rounds

scaled 10 cal bike 10 ttb 50 du 10 burpees

3

Kortnie
Crabtree

6:00 AM WOD

30 Rounds

Intermediate scale: sits ups

3

Lisa
Udland

12:00 PM WOD

30 Rounds

3

Sarah
Taylor-Green

4:30 PM WOD

30 Rounds

3

Sherrill
Conley

8:30 AM WOD

30 Rounds

8 cal bike sit ups 60 single unders 8 burpees

4

Michelle
Robinson

3:30 PM WOD

29 Rounds

Almost 🤮. Sit-ups

5

Private

9:30 AM WOD

26 Rounds

6

Amica
Cooke

9:30 AM WOD

20 Rounds

6

Hayli
Librande

9:30 AM WOD

20 Rounds

10 ttb, 12 burpees, du attempts, bike....

6

Shawnette
Anderson

9:30 AM WOD

20 Rounds

7

Shannon
Redpath

12:00 PM WOD

5 Rounds

11 cal row. 6-10 ttb single and double unders.