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"Control-Alt-Delete"

"Wallball Biathlon"

Settings

Workout

01/13/2021

"You are far too smart to be the only one standing in your way"

Warm-up

See Coaches Board

"Control-Alt-Delete" (Time)

On the 5:00 x 4 Rounds
7 Devils Press
30 Alternating Pistols
20/15 Cal. Bike

MRx - 35/25
Rx - 50/35
Sprint. Aim to complete by 3:30. 1:30 rest time. Score is the slowest of 4 rounds.

"Wallball Biathlon" (Time)

200 m Row, 15 Wallballs
200 m Row, 20 Wallballs
200 m Row, 25 Wallballs
200 m Row, 30 Wallballs
200 m Row, 35 Wallballs
200 m Row, 40 Wallballs

MRx - 14/10
Rx - 20/14

Wallballs are unbroken! If you have to break there is an additional 200 m Row penalty!
If you break, you pick up where you left off. Plan your breaks accordingly so you can be efficient in your row and get back to wallballs.

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

Whiteboard:

Wednesday, January 13, 2021

Male Clients

1

Darren
Reed

4:30 PM CrossFit

3:00

2

scott
sabina

8:15 AM CrossFit

3:04

3

Private

6:00 AM CrossFit

3:07

4

Brandon
McCarthy

5:30 PM CrossFit

3:32

5

Brian
Roberts

9:30 AM CrossFit

3:33

30lbs dbells, air squats

6

Matthew
Emmons

8:15 AM CrossFit

3:34

MRx weight, split squats

7

Jeremy
Landrum

5:30 PM CrossFit

3:35

8

Duncan
Emmons

4:30 PM CrossFit

3:36

9

Rob
Bush

6:00 AM CrossFit

3:38

#35

10

Bryan
Dunbar

6:00 AM CrossFit

3:42

#35

11

Doug
Davis

12:15 PM CrossFit

3:45

35lbs dbells, split squats, air squats

12

Jon
LeDuc

6:00 AM CrossFit

3:46

#27.5

13

Huge’s
Back!

4:30 PM CrossFit

3:47

MRx

Female Clients

1

Annie
Dougherty

12:15 PM CrossFit

3:48

MRx

1

Brooke
Bemis

4:30 PM CrossFit

3:48

2

Peri
Vogl

6:00 AM CrossFit

4:56

MRx

3

Christina
Griggs

8:15 AM CrossFit

2:53

4

Sarah
Guillaudeu

6:00 AM CrossFit

2:54

#25 db, 20 pistols

5

Lauryn
Jeans

9:30 AM CrossFit

3:03

25lbs dbells, split squat, lunges

6

Katherine
Landrum

5:30 PM CrossFit

3:06

7

Krystal
Pedersen

5:30 PM CrossFit

3:16

8

Hayley
Murphy

12:15 PM CrossFit

3:17

15lbs dbells, split squats, air squats

9

Kathy
Griffiths

8:15 AM CrossFit

3:22

10

Sarah
Willoughby

5:30 PM CrossFit

3:36

11

Charise
Harrington

9:30 AM CrossFit

3:38

15lbs dbells, split squat, lunges

12

Shannon
Mahan

12:15 PM CrossFit

3:40

10lbs dbells, air squats

13

Angie
O'Keefe

6:00 AM CrossFit

3:41

#15, 10 rx pistols

14

Sage
Schoenfeld

8:15 AM CrossFit

3:47

15

Vicki
Spicer

8:15 AM CrossFit

3:49

16

courtney
alberts

6:00 AM CrossFit

3:58

pistols to box 15, #15 db

17

MaryBeth
Price

8:15 AM CrossFit

3:59

18

Ann-Marie
whittington

5:30 PM CrossFit

4:00

19

Jordan
Dunbar

9:30 AM CrossFit

4:03

25lbs dbells, lunges

20

kathy
long

8:15 AM CrossFit

4:09