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Components

Tabata Double Unders

Shoulder Press

Metcon

Settings

Workout

Wednesday, January 9, 2019

Tabata Double Unders (8 Rounds for reps)

8 rounds
20 Seconds of Double-Unders
10 seconds Rest

Skills

Kettlebell Snatch instruction for 10 Minutes

Shoulder Press (10-5-3-1-1-1-1-1)

Shoulder Press

Metcon (Time)

5 Rounds for time:
10m Double Kettlebell Overhead Walking Lunge (53#/35# each arm)
10 KB Snatches Right Arm (53#/35#)
5-10 Handstand Push-ups
10 KB Snatches Left Arm (53#/35#)

20 minute time cap

cool down

Accumulate 60-120 Seconds of L-Sit

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

Whiteboard:

Wednesday, January 09, 2019

Male Clients

1

Coach
Tony

12:00 PM CrossFit Advance...

269 Total Reps

2

Tyler
Wood

12:00 PM CrossFit Advance...

265 Total Reps

3

Ryan
Aker

12:00 PM CrossFit Advance...

219 Total Reps

4

Coach
Jose

8:30 AM CrossFit

216 Total Reps

5

Coach
Adam-Bomb

9:30 AM CrossFit

197 Total Reps

6

Rick
Kordick

8:30 AM CrossFit

196 Total Reps

7

Edward
Bennett

6:00 PM CrossFit

115 Total Reps

8

Taylor
York

6:00 PM CrossFit

96 Total Reps

9

James
Nunley

6:00 PM CrossFit

84 Total Reps

10

Tee
Johnson

8:30 AM CrossFit

0 Total Reps

11

Cody
Sloan

6:00 PM CrossFit

341 Total Reps

singles

12

Danny
Martinez

4:00 PM CrossFit

155 Total Reps

13

Espo
Espinosa

9:30 AM CrossFit

124 Total Reps

14

Gejo
Salgado

9:30 AM CrossFit

98 Total Reps

15

Private

6:00 PM CrossFit

29 Total Reps

Female Clients

1

Shauna
Love

5:00 AM CrossFit

340 Total Reps

2

Ashley
Fiala

8:30 AM CrossFit

265 Total Reps

3

Angela
Young

12:00 PM CrossFit Advance...

213 Total Reps

4

Sissy
Bojorquez

12:00 PM CrossFit Advance...

210 Total Reps

5

Sandy
“Pants” Diaz

4:00 PM CrossFit

201 Total Reps

6

Mallory
Thompson

8:30 AM CrossFit

200 Total Reps

7

Leanne
Ewald

12:00 PM CrossFit Advance...

173 Total Reps

thick-ish rope.

8

Kerri
Evans

6:00 PM CrossFit

170 Total Reps

9

Jayme
Pilon

9:30 AM CrossFit

167 Total Reps

10

Beth
Johnson

4:00 PM CrossFit

165 Total Reps

10

Jen
Loner

9:30 AM CrossFit

165 Total Reps

11

Sheri
Koch

6:00 AM CrossFit

154 Total Reps

12

Private

6:00 PM CrossFit

150 Total Reps

13

Drienna
Green

8:30 AM CrossFit

124 Total Reps

14

Renetta
Johnson

8:30 AM CrossFit

108 Total Reps

15

Jill
Mercado

5:00 PM CrossFit

105 Total Reps

16

Lori
Sloan

8:30 AM CrossFit

216 Total Reps

17

Yianoula
“Nola” Warne

4:00 PM CrossFit

170 Total Reps

18

Bethany
Guzman

9:30 AM CrossFit

149 Total Reps

19

Presleigh
Pilon

9:30 AM CrossFit

104 Total Reps

20

Coach
K

6:00 AM CrossFit

92 Total Reps

21

Bautista “B”
Spears

9:30 AM CrossFit

80 Total Reps

22

Private

6:00 AM CrossFit

13 Total Reps