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Metcon

Metcon

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Workout

Fri 7-6-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Metcon (6 Rounds for time)

6x100m sprints

Sprint out 100m. Walk back is rest. Roughly a 1:3 work rest ratio. Each sprint is individually scored.

3: Metcon (Weight)

EMOM16

1 clean + 2 jerks
As heavy as possible

Score is your heaviest round completed.

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

Whiteboard:

Friday, July 06, 2018

Clients:

Clients

1

Dave
sWolcott

3:30 PM WOD

0:39

only 3 rounds

2

Bejan
Rejaian

5:00 AM WOD

1:18

2

Shane
Doyle

6:00 AM WOD

1:18

3

Mike
McIntosh

4:30 PM WOD

1:19

4

Ted
TooTall

9:30 AM WOD

1:22

5

Adam
Librande

6:00 AM WOD

1:26

6

Joseph
McClish

5:00 AM WOD

1:27

7

Keith
Sekishiro

5:00 AM WOD

1:28

8

Chris
Dunlap

4:30 PM WOD

1:30

9

Bri
Johnson

5:00 AM WOD

1:31

9

Private

6:00 AM WOD

1:31

10

Dale
Mizer

6:00 AM WOD

1:35

10

Olivia
Dias

6:00 AM WOD

1:35

11

Rick
Metzger

9:30 AM WOD

1:36

12

Heather
Leaks

5:30 PM WOD

1:41

13

Jody
Chase

6:30 PM WOD

1:43

14

Theresa
Williams

12:00 PM WOD

1:49

15

Private

6:00 AM WOD

1:53

16

Bill
Berman

6:00 AM WOD

1:54

17

Colleen
Frazier

5:00 AM WOD

1:58

18

Nick
Williams

3:30 Open Gym

2:07

19

Cheryl
Pellegrini

5:00 AM WOD

2:30

250 m bike sprints

20

Tom
Dalke

9:30 AM CrossFit

3:00

21

Caedmon
Blair

12:00 PM WOD

1:27:00

22

Claire
Nettleton

9:30 AM WOD

2:07:00

23

Alex
Przybylowski

5:30 PM WOD

2:39:00

24

Ryan
Wuest

12:00 PM WOD

0:00

did not score

25

John
Foley

5:30 PM WOD

1:38

26

Stephenie
Erickson

5:30 PM WOD

1:58

27

Bryana
Przybylowski

5:30 PM WOD

2:00

average of 285m each round

27

Hayli
Librande

9:30 AM WOD

2:00

27

Jason
Murphy

4:30 PM WOD

2:00

28

Melanie
Nixon

5:30 PM WOD

2:17

28

Stephanie
Foley

9:30 AM WOD

2:17

29

Kirsten
Roy

6:00 AM WOD

2:25

30

Angela
Rodriguez

5:30 PM WOD

2:31

31

Amy
Holcomb

9:30 AM CrossFit

0:00

bike

31

Chris
Rasmussen

4:30 PM WOD

0:00

121.8

31

Ona
Lisa Wolcott

12:00 PM WOD

0:00

ran mile

31

Sarah
Taylor-Green

5:30 PM WOD

0:00

ran 200s