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Components

Metcon

Metcon

Settings

Workout

Wednesday

Metcon

Some athletes start with A. Some start with B.

A: Metcon (Time)

Rx =
10 rounds for time:
25 double-unders
10/7 calorie ski Erg

Rx+ =
10 rounds for time:
45 double-unders
15/12 calorie ski Erg

18 minute time cap.

B: Metcon (Time)

Rx =
for time:
40 - 30 - 20 - 10
calorie assault bike
ab mat situps

Rx+ =
GHD sit-ups

Rx++ =
Add 4 - 3 - 2 - 1 rope climbs at the end of each round.

18 minute time cap

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

Whiteboard:

Wednesday, January 19, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

12:00

add on. 159 cals

2

Kegan
Sullivan

Open Gym

12:30

Anthony too fit

3

BJ
Marsh

CrossFit: 5:00 AM

17:00

9 rds cuzzz..... shush

4

Private

CrossFit: 5:00 AM

11:04

5

Stowe
Beam

Open Gym

12:52

Thurs morn @ home

6

Andy
Kaestle

CrossFit: 5:00 AM

14:18

25 DUs, 15 cal ski

7

John
Mullen

CrossFit: 5:00 AM

9:06

Su. Sprint

8

Ben
Kulp

CrossFit: 6:00 AM

13:34

Mix SU's and DU's.

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

13:21

2

Taylor
Turner

CrossFit: 5:30 PM

19:54

vom

3

Anna
McKay

CrossFit: 4:30 PM

12:23

4

Private

CrossFit: 5:30 PM

13:13

5

Laura
Pickrell

CrossFit: 5:30 PM

13:14

6

Irma
Vlasac

CrossFit: 6:00 AM

18:00

Didnt keep track of rounds, messy dubs but 25 dubs!

6

KRYSTAL
SEWELL

CrossFit: 6:00 AM

18:00

282 reps (6 cals from finishing round 9)

7

Melanie
Sinclair

CrossFit: 5:30 PM

12:10

8

Megan
Landgraf

CrossFit: 5:30 PM

14:17

1/2 Rx