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Components

Weighted Pull-ups

Metcon

Settings

Workout

Tuesday

Warm-up

12 mins

Gymnastics

25 mins

Every 2 mintues for 24 minutes (4 sets of each)

Station 1: Weighted Strict C2B or Chin Over Bar Pull-ups x 3
*Work to a 3-rep max
*If still working on pull-ups choose your scale version to make the 3 reps very difficult

Station 2: 50' HS Walk
*Use a partner if still working on walks or scale to wallwalks/shoulder taps. Spend around 30 seconds on hands

Station 3: Accumulate 45 second L-sit

Weighted Pull-ups (4x3)

The Strict Pull-up

Metcon

Metcon (3 Rounds for reps)

3 sets
4 min AMRAP
10 Pull-ups
15 Box Jumps (24/20)
20 Abmat Sit-ups
*Rest 1 minute after the 4 minute AMRAP

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

Whiteboard:

Tuesday, January 24, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

4 x 3 @ 45 lbs

2

Jason
Cansler

6:00 PM CrossFit

4 x 3 @ 40 lbs

3

Isaiah
Fitzgerald

6:00 AM CrossFit

4 x 3 @ 26.46 lbs

4

Jose
Aguayo

6:00 AM CrossFit

4 x 3 @ 15 lbs

C2B

5

Scott
Jacobs

5:00 PM CrossFit

4 x 3 @ 12 lbs

strict pu

6

Augusto
Benitez

5:00 PM CrossFit

4 x 3 @ 8 lbs

7

christopher
carroll

11:00 AM CrossFit

4 x 3 @ 6 lbs

7

Gary
Blount

11:00 AM CrossFit

4 x 3 @ 6 lbs

8

Carlos
Jara

5:00 PM CrossFit

4 x 3 @ 0 lbs

strict pull ups

8

David
Seaman

7:00 PM CrossFit

4 x 3 @ 0 lbs

8

Jonathan
Visconti

7:00 PM CrossFit

4 x 3 @ 0 lbs

strick ctb

8

Mike
Hannon

6:00 PM CrossFit

4 x 3 @ 0 lbs

strict all rounds, knee holds, wall walk with 20 shoulder taps

8

Private

5:00 PM CrossFit

4 x 3 @ 0 lbs

8

Casey
Smith

6:00 PM CrossFit

2 x 3 @ 45 lbs

8

Todd
McDaniel

6:00 AM CrossFit

2 x 3 @ 35 lbs

20#,30#,35#x2

8

Brandon
Shuck

6:00 AM CrossFit

1 x 3 @ 73 lbs

8

Emile
Anderson

11:00 AM CrossFit

1 x 3 @ 70 lbs

1 set 3 reps 25 1 set 3 reps 45

8

Gary
Sunstrom

9:00 AM CrossFit

1 x 3 @ 25 lbs

1@10, 2@15

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

4 x 3 @ 8 lbs

2

Anna
Burdette

9:00 AM CrossFit

4 x 3 @ 0 lbs

2

Caitlin
Woodrow

7:00 PM CrossFit

4 x 3 @ 0 lbs

purple band

2

Jasmine
Nivens

11:00 AM CrossFit

4 x 3 @ 0 lbs

purple band

2

Jenny
Rosas

5:00 PM CrossFit

4 x 3 @ 0 lbs

red and purple band

2

Laura
Sandy

5:00 PM CrossFit

4 x 3 @ 0 lbs

red purple band

2

Nikki
Kirsch

9:00 AM CrossFit

4 x 3 @ 0 lbs

purple band

2

Omayra
Rosa

9:00 AM CrossFit

4 x 3 @ 0 lbs

2 red band

2

Page
Hannon

6:00 PM CrossFit

4 x 3 @ 0 lbs

purple band, 10 shoulder taps, knee holds

2

Rachel
Hedrick

6:00 PM CrossFit

4 x 3 @ 0 lbs

purple band

2

Rachel
Klahr

6:00 PM CrossFit

4 x 3 @ 0 lbs

green/purple

2

Michelle
Shuck

11:00 AM CrossFit

3 x 3 @ 12.5 lbs