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Components

Metcon

Metcon

Metcon

Front Squat

Settings

Workout

DEC 4, 2021

*Barwork will be done after the WOD & KIKR...allow 10 minutes

Pre Stretch Primer

5 cap /
5 Cals Bike
10 Lunge-Lunge-Squat
15 Sit ups
5 Burpees

ACCESSORY

A) Rope Climb or Dead-man Pull, 5x1
B) Cossack Pres or Single-arm DB Thruster, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 /
25 Squats | RX+ Plate on back, 45/25/15#
20 Sit-ups | RX+ V-ups
15 Box dips | RX+ Ring Dips

*Set up on East side of the gym

WOD

WOD: Metcon (Time)

2 Rounds / 20 cap
100 DU's
50 WBS
25 Kipping Pull-ups (no Butterfly)

KIKR

KIKR: Metcon (Time)

33 Burpees

BARBELL

BAR: Front Squat (1-1-1-1-1-1-1)

Front Squat

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

Whiteboard:

Tuesday, January 04, 2022

Male Clients

1

Daniel
Baker

5:30 AM CrossFit

6 + 16

2

Tom
Wynn

5:30 PM CrossFit

5 + 42

3

Ricardo
Mendes

5:30 PM CrossFit

5 + 28

4

Curtis
Hackler

5:30 AM CrossFit

4 + 58

5

Matt
Clark

5:30 AM CrossFit

4 + 32

6

Harry
Judd

6:30 PM CrossFit

4 + 5

7

Keith
Green

6:30 PM CrossFit

5 + 13

With Amber G.

8

Joshua
Bishop

9:00 AM CrossFit

4 + 19

9

Brian
Payne

5:30 PM CrossFit

3 + 22

10

John
Ferguson

9:00 AM CrossFit

3 + 20

11

John
Pannell

5:30 AM CrossFit

3 + 5

12

Sreeram
Arvikar Mohan

5:30 PM CrossFit

3 + 0

Female Clients

1

Alex
Lingnau

5:30 AM CrossFit

8 + 0

2

Deidre
Schexnayder

12:00 PM Open Gym

6 + 25

3

Daniela
Mendes

9:00 AM CrossFit

6 + 10

4

Jana
Graham

5:30 AM CrossFit

6 + 6

5

Elise
Powell

5:30 PM CrossFit

5 + 37

6

Kelli
Kelley

5:30 AM CrossFit

5 + 28

7

Laura
Clark

5:30 AM CrossFit

5 + 5

8

Misty
Lingnau

5:30 AM CrossFit

5 + 0

8

Teri
Baker

9:00 AM CrossFit

5 + 0

9

Melba
Gould

9:00 AM CrossFit

4 + 29

10

Glenda
Farris

5:30 AM CrossFit

4 + 22

11

Bri
Hibdon

5:30 AM CrossFit

4 + 20

11

Sammy
Epperson

5:30 PM CrossFit

4 + 20

12

Dainelle
Herl

5:30 PM CrossFit

3 + 25

12

Rebecca
Judd

6:30 PM CrossFit

3 + 25

12

Toni
Meade

5:30 PM CrossFit

3 + 25

13

Candy
Wickham

9:00 AM CrossFit

2 + 41

to busy talking

14

Nithya
Mohan

5:30 PM CrossFit

5 + 35

15

Amber
Green

6:30 PM CrossFit

5 + 13

w/partner Keith

16

Michele
Rector

5:30 AM CrossFit

4 + 12

started w 25/20/15 ended w 12/20/8

17

Shelly
Cole

5:30 PM CrossFit

4 + 8

1/2 10-10-7

18

Melissa
Patrick

5:30 PM CrossFit

4 + 6

Ring rows instead of box dips

19

Lacie
Ivie

9:00 AM CrossFit

3 + 34

partner with brook

20

Brook
Fielder

9:00 AM CrossFit

3 + 32

Partnered with Lacie

21

Nicole
Whisman

5:30 PM CrossFit

3 + 25

one rnd of dips, 2 rnds of PU

22

Carolyn
Burrows

5:30 PM CrossFit

3 + 7

23

Ashley
Fugate

6:30 PM CrossFit

2 + 20

24

Karina
Cowan

12:00 PM Open Gym

2 + 0

2 rounds (20, 15, 10) then 25 cal bike