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Components

Turkish Get Up

Metcon

Settings

Workout

Thursday

Warm-up

5 Minute Coach Led Aerobic Warm-up
10 Minute Personal Roll & Stretch Time

Skill/Strength

Turkish Get Up (5×2 (1 per arm each set) )

Turkish Get Up

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
100 Mtn Climbers
30 V-ups
1 Minute Plank
100 Flutter Kicks

Core Conditioning

Metcon (No Measure)

4 Rounds, Every 2 Minutes:
15 GHD Sit-Ups (or 20 Weighted Sit-ups)
Time Remaining: Max Dead Hang Hold

No Rest Between Rounds. 8 Minute Running Clock.

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

Whiteboard:

Thursday, January 10, 2019

Male Clients

1

3
Pete

4:30 PM CrossFit

1 x 2 @ 88 lbs

2

David
Spungin

12:15 PM CrossFit

1 x 2 @ 79.38 lbs

3

Rob
Bush

6:00 AM CrossFit

1 x 2 @ 75 lbs

4

Ian
Whittington

5:30 PM CrossFit

1 x 2 @ 70.56 lbs

5

Kevin
Lacjak

5:30 PM CrossFit

1 x 2 @ 60 lbs

6

Matthew
Emmons

8:15 AM CrossFit

1 x 2 @ 55 lbs

7

paul
lacjak

5:30 PM CrossFit

1 x 2 @ 52.92 lbs

8

Connor
Culligan

5:30 PM CrossFit

1 x 2 @ 35.28 lbs

8

Doug
Kittelsen

8:15 AM CrossFit

1 x 2 @ 35.28 lbs

8

Private

5:30 PM CrossFit

1 x 2 @ 35.28 lbs

8

Jake
pedziwiatr

3:30 PM CrossFit

1 x 2 @ 35.28 lbs

8

scott
sabina

8:15 AM CrossFit

1 x 2 @ 35.28 lbs

9

michael
doyle

6:00 AM CrossFit

1 x 2 @ 26.46 lbs

10

Keith
Davis

5:30 PM CrossFit

1 x 2 @ 25 lbs

11

Cornell
Marshall

9:30 AM CrossFit

1 x 2 @ 20 lbs

12

Matthew
Culligan

5:30 PM CrossFit

1 x 2 @ 15 lbs

13

Braden
Lewis

4:30 PM CrossFit

1 x 2 @ 10 lbs

Female Clients

1

Kristin
Head

6:00 AM CrossFit

1 x 2 @ 52.92 lbs

2

Sarah
Guillaudeu

8:15 AM CrossFit

3 x 2 @ 35.28 lbs

2

Amanda
Spungin

9:30 AM CrossFit

1 x 2 @ 35.28 lbs

2

Angie
O'Keefe

6:00 AM CrossFit

1 x 2 @ 35.28 lbs

2

Johana
Matuskova

9:30 AM CrossFit

1 x 2 @ 35.28 lbs

3

Lia
Christians

8:15 AM CrossFit

1 x 2 @ 35 lbs

4

Ariadna
Lira Ang

9:30 AM CrossFit

1 x 2 @ 27.5 lbs

5

Anna
Littlefield

5:30 PM CrossFit

1 x 2 @ 25 lbs

6

Allison
Fletcher

9:30 AM CrossFit

1 x 2 @ 20 lbs

6

Carmen
Doyle

6:00 AM CrossFit

1 x 2 @ 20 lbs

6

Cathie
Nicholson

9:30 AM CrossFit

1 x 2 @ 20 lbs

7

Karin
Thomsen

4:30 PM CrossFit

1 x 2 @ 17.5 lbs

8

Liz
Krupa

8:15 AM CrossFit

1 x 2 @ 15 lbs

9

jennifer
berens

8:15 AM CrossFit

1 x 2 @ 12.5 lbs

10

Kathy
Griffiths

8:15 AM CrossFit

1 x 2 @ 10 lbs

10

Shannon
Mahan

8:15 AM CrossFit

1 x 2 @ 10 lbs

10

Teri
Heines

6:00 AM CrossFit

1 x 2 @ 10 lbs

11

Dana
Bossert

8:15 AM CrossFit

1 x 2 @ 0.1 lbs