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Components

Metcon

Settings

Workout

01/29/2019

Warm-up

Old school

Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

Metcon (No Measure)

Rock, Paper, Scissors

Metcon

Metcon (Time)

3 RFT
30 push ups
20 front squats (115/85)
20 push press
15 ring dips

After Party

Metcon (No Measure)

250 m ski erg
500 m row
1000 m bike

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

Whiteboard:

Tuesday, January 29, 2019

Male Clients

1

Jean-Paul
Mitterhofer

4:30 PM CrossFit

13:40

2

Garrick
Moreno

5:30 AM CrossFit

13:51

3

Mario
Garcia

4:30 PM CrossFit

17:48

4

Chi-Ho
Tang

6:30 PM CrossFit

19:13

5

Stephen
Ford

5:30 AM CrossFit

23:22

6

Jose
Jimenez

5:30 AM CrossFit

26:01

7

Telo
Nero

6:30 PM CrossFit

27:38

8

Mihir
Gokhale

4:30 PM CrossFit

20:36

95lb

9

Edgar
Campos

7:30 PM CrossFit

23:42

10

Jorge
Sanchez

12:00 PM CrossFit

24:25

95lb

11

Franky
Sanchez

7:30 PM CrossFit

24:36

12

Manish
Jain

7:30 PM CrossFit

26:30

65lbs

13

Raj
Gajula

7:30 PM CrossFit

27:00

95lbs

14

Pete
Cannistraci

5:30 AM CrossFit

33:04

95#

Female Clients

1

Deby
Everhard

7:30 PM CrossFit

26:42

2

Сабира
Макажанова

5:30 AM CrossFit

27:39

3

Alex
Gillespie

5:30 PM CrossFit

19:45

55#

4

priyanka
Athavale

4:30 PM CrossFit

20:15

50 lbs

5

Rachel
Garcia

4:30 PM CrossFit

20:50

65#

6

Nancy
Sanchez

7:30 PM CrossFit

22:03

20 scaled PU each round, #35

7

Megan
Suggs

5:30 PM CrossFit

24:07

scaled RD, 65#

8

GABRIELA
BARRERA

12:00 PM CrossFit

24:16

#65

9

Layla
Shaibany

5:30 AM CrossFit

25:12

65

10

Joanne
Parulian

7:30 PM CrossFit

36:00

65lbs//purple band