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Metcon

Metcon

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Workout

170116

Never miss a Monday! Normal class schedule 5&6&9:30am 4:30&5:30pm

Metcon (AMRAP - Reps)

5 minute amrap
5 Pull-ups
28 ft bear crawl / RXP 12ft hand stand walk
12 Wall balls 20/14

only pu and wb count toward reps

Metcon (AMRAP - Reps)

partner wod
12 minute amrap
100 wall balls ( must let ball drop, no passing)
200 seconds weighted elbow plank 45/25
100 pull-ups
partition reps as needed with one partner working at a time

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

Whiteboard:

Monday, January 16, 2017

Male Clients

1

Cory
Ashby

5:00 AM WOD

90 Reps

2

Mason
Watts

6:00 AM WOD

89 Reps

Strict PU and 30 pound WB

3

Taylor
Jacobson

6:00 AM WOD

85 Reps

4

Ryan
Michler

6:00 AM WOD

74 Reps

5

Dave
Howard

5:00 AM WOD

68 Reps

6

Bryan
Winder

9:30 AM WOD

51 Reps

6

Freddy
Martinez

9:30 AM WOD

51 Reps

I hand stand walked.. but not good

7

Justin
Schelin

5:00 AM WOD

83 Reps

8

Luke
Robinson

4:30 PM WOD

68 Reps

Used 30 and 20 lb wallball.

9

Benjamin
Lee

9:30 AM WOD

56 Reps

51@ 430 wod

10

Clark
Harrison

4:30 PM WOD

68 Reps

10

Kortney
Ahlstrom

4:30 PM WOD

68 Reps

asst pull up

11

Kannon
Ahlstrom

4:30 PM WOD

51 Reps

12

Kortney
Ahlstrom

6:00 AM WOD

37 Reps

asst pull ups

Female Clients

1

Charo
Shamo

4:30 PM WOD

128 Reps

2

Jessica
Langston

5:00 AM WOD

71 Reps

3

Casee
Richmond

5:00 AM WOD

90 Reps

4

Korina
Darger

5:30 PM WOD

85 Reps

5

Shelly
Howard

5:00 AM WOD

68 Reps

6

Lacie
VanDam

9:30 AM WOD

67 Reps

7

Susannah
Stout

9:30 AM WOD

66 Reps

8

Jaci
Watts

5:30 PM WOD

57 Reps

9

Ann
Schelin

5:00 AM WOD

55 Reps

10

Andrea
Stratton

5:00 AM WOD

47 Reps

11

Tricia
Michler

5:00 AM WOD

70 Reps

Mod. PU

12

Natalie
McLaws

9:30 AM WOD

62 Reps

13

Harmonee
Jameson

5:00 AM WOD

59 Reps

Plus 5 wallballs

14

Rebecca
McKnight

9:30 AM WOD

56 Reps

3 +5 wall balls

15

Rachel
Hepworth

5:30 PM WOD

15 Reps

Modified