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Components

Sled drag – HAF

Plank Holds

Metcon

Settings

Workout

12/11/2015

Warm-up

A: Coaches Choice

Strength

B1: Sled drag – HAF (4 X Down and Back )

B2: Plank Holds (4 x 90 Secs )

Conditioning

C: Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Mins

15 Wall Ball 20/14
10 Burpee's
200M Run

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

Whiteboard:

Friday, December 11, 2015

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 1 @ 405 lbs

2

Michael
Carney

5:15 AM CrossFit

1 x 1 @ 385 lbs

Where you at Justin?!

3

Alberto
Fabian

9:15 AM CrossFit

1 x 1 @ 315 lbs

3

Roberto
Diaz

9:15 AM CrossFit

1 x 1 @ 315 lbs

4

Michael
Gayle

4:30 PM CrossFit

4 x 1 @ 270 lbs

4

Private

5:15 AM CrossFit

1 x 1 @ 270 lbs

4

Christopher
Mink

5:15 AM CrossFit

1 x 1 @ 270 lbs

4

Derrick
Terrell

5:15 AM CrossFit

1 x 1 @ 270 lbs

5

Jonathan
Zuniga

5:30 PM CrossFit

3 x 1 @ 225 lbs

6

Private

6:15 AM CrossFit

4 x 1 @ 180 lbs

6

charles
lafkoff

9:15 AM CrossFit

4 x 1 @ 180 lbs

7

Brian
Wilcox

6:15 AM CrossFit

4 x 1 @ 135 lbs

Female Clients

1

Brenda
Andrews

9:15 AM CrossFit

4 x 1 @ 180 lbs

1

Brie
Gomez

4:30 PM CrossFit

4 x 1 @ 180 lbs

1

Carly
Berkowitz

4:30 PM CrossFit

4 x 1 @ 180 lbs

1

Linda
Ramos

9:15 AM CrossFit

4 x 1 @ 180 lbs

1

Rosemary
Imbert

4:30 PM CrossFit

4 x 1 @ 180 lbs