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Components

KB Strict Press

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

15 mins

KB Strict Press (3x10 each arm)

Metcon

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP
10 Push Press (95/65)
10 OH Reverse Lunge (95/65)
10 Bar Facing Burpees

Metcon (No Measure)

Alt every 90 seconds for 9 minutes (3 sets each)
1) 20 Face down reverse snow angels
2) 50' Bottoms Up KB Carry (Each arm)

*Do not add weight to reverse snow angels unless you can do 20 unbroken

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

Whiteboard:

Thursday, January 26, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

3 x 10 @ 70.56 lbs

2

Charles
Warnick

5:00 PM CrossFit

3 x 10 @ 54.17 lbs

1 set at 1 pood

2

Chris
Torre

5:00 PM CrossFit

3 x 10 @ 54.17 lbs

1 with 1.25 2 with 1.5 pood

3

Emile
Anderson

9:00 AM CrossFit

3 x 10 @ 53 lbs

3

Scott
Jacobs

5:00 PM CrossFit

3 x 10 @ 53 lbs

4

Brad
Brodzinski

6:00 AM CrossFit

3 x 10 @ 44 lbs

4

Carlos
Jara

5:00 PM CrossFit

3 x 10 @ 44 lbs

4

Todd
McDaniel

6:00 AM CrossFit

3 x 10 @ 44 lbs

5

Gary
Sunstrom

9:00 AM CrossFit

3 x 10 @ 35 lbs

6

Antonio
Avila

5:00 PM CrossFit

3 x 10 @ 18 lbs

6

Jose
Garcia

5:00 PM CrossFit

3 x 10 @ 18 lbs

7

Mike
Hannon

6:00 PM CrossFit

2 x 10 @ 35 lbs

7

Isaiah
Fitzgerald

5:00 PM CrossFit

1 x 10 @ 52.92 lbs

Ye

7

Samuel
Fitzgerald

5:00 PM CrossFit

1 x 10 @ 52.92 lbs

Female Clients

1

Shannon
Davis

5:00 PM CrossFit

3 x 10 @ 26.46 lbs

1 16kg on right arm

2

Cassie
Steck

11:00 AM CrossFit

3 x 10 @ 26 lbs

3

Jenny
Rosas

5:00 PM CrossFit

3 x 10 @ 22 lbs

3

Martha
Brown

6:00 AM CrossFit

3 x 10 @ 22 lbs

green kb

4

Page
Hannon

6:00 PM CrossFit

3 x 10 @ 18 lbs

4

Rachel
Klahr

6:00 PM CrossFit

3 x 10 @ 18 lbs

1round green

5

Cara
Stutts

6:00 PM CrossFit

3 x 10 @ 13 lbs

6

Ivette
Morales

6:00 AM CrossFit

3 x 10 @ 10 lbs

7

Jackie
Cansler

5:00 PM CrossFit

2 x 10 @ 35 lbs

1 @ 26lbs