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Metcon

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Workout

CF Linchpin 200129

Warm-up

3 rounds:
Run 200M
8 Jumping Squats
8 Stiff-legged Deadlifts, empty barbell
8 Glute Bridges (no weight or empty barbell)
6 Hip & Back Extensions

Pre-WOD Mobility:
Super couch (2 min each side)
MBOD (2 min each side)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 minutes:
Run 600M
6 Deadlifts, 70% 1RM

Each meter of running counts as one rep

Post-WOD Recovery

Saddle stretch (2 min hold)
Calf stretch (2 min each side)
Seated hamstring stretch (2 min hold)

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

Whiteboard:

Wednesday, January 29, 2020

Male Clients

1

Private

5:30 PM CrossFit

4 + 600

2

Brian
Stolle

10:00 AM CrossFit

4 + 375

220 lbs

3

Mike
Harkema

6:00 AM CrossFit

4 + 350

#280. For mr not feeling it today

4

Bradd
Gott

CrossFit: 5:00 AM

4 + 200

275#

5

Sean
Donovan

6:30 PM CrossFit

4 + 100

225# DL

6

David
Minich

6:30 PM CrossFit

4 + 0

DL #225

6

Jason
Shand

CrossFit: 5:00 AM

4 + 0

315 lbs

6

Ron
Bunch

6:00 AM CrossFit

4 + 0

4@600=2400, 205 lb 24

7

Wes
Stinchcomb

CrossFit: 5:00 AM

3 + 600

8

Richard
Bruce

5:30 PM CrossFit

3 + 599

9

Nick
Vucci

5:30 PM CrossFit

3 + 350

215 Deadlift

10

JT
Polcak

5:30 PM CrossFit

3 + 200

11

Bruce
Fritz

5:30 PM CrossFit

3 + 375

245#

Female Clients

1

Alyssa
Stookey

5:30 PM CrossFit

4 + 375

200#; ran slower than normal due to sickness

2

Alicia
Higginbotham

10:00 AM CrossFit

4 + 350

165#

3

Maureen
McDonough

6:30 PM CrossFit

4 + 275

#150

4

CAITLIN
WOLF

10:00 AM CrossFit

4 + 0

125#

4

Leesa
Fritz

5:30 PM CrossFit

4 + 0

160#

5

Kelley
Wallace

CrossFit: 5:00 AM

3 + 603

145 lbs

6

Elese
Kyle

10:00 AM CrossFit

3 + 450

155lbs

7

Irish
Sirmons

5:30 PM CrossFit

3 + 400

210lbs

7

Michelle
Whitten

CrossFit: 5:00 AM

3 + 400

160#

7

Tiffany
Batson

6:00 AM CrossFit

3 + 400

130#

7

Tracy
Giuffreda

CrossFit: 5:00 AM

3 + 400

@160lbs

8

Brittany
Brooks

10:00 AM CrossFit

4 + 1

50-60 step ups per (3:00), 135lbs IN UGGS :/

9

Jill
Fisher

6:30 PM CrossFit

3 + 400

10

Sonja
Minich

6:30 PM CrossFit

2 + 400

20lbs baby carry run; 55lbs DL

11

Marcey
McCowan

6:30 PM CrossFit

2 + 250

55lbs inc BB, 2x Full walk/run ea way then 2 halves on last full ...