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Metcon

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Workout

1/31/19

On Friday we will do 2 BOTL WODs and the bonus WODs....."Don't Let Go" and "Feel the Burn"

Metcon

Metcon (3 Rounds for reps)

3 Rounds Rotate stations Every 2 minutes
A) 20 GHD situps
B) 20 Cal Row
C) 20 KBS 24/16kg
D) 10 single leg Deadlifts on each leg 24/16kg

Mobility

Metcon (No Measure)

Min 1-3 Hamstrings
Min 3-6 Quads and hips
Min 6-9 Roll out
Min 9-12 Shoulders and Chest

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

Whiteboard:

Thursday, January 31, 2019

Male Clients

1

Kenny
Hastings

6:30 PM CrossFit

240 Total Reps

2

Alto
Shambles

8:30AM CrossFit Class

210 Total Reps

2

Brent
Miller

12:00 PM CrossFit

210 Total Reps

2

Jim
Tuttle

9:30 AM CrossFit

210 Total Reps

2

Jumpin Jack
Schneider

4:00 PM CrossFit

210 Total Reps

2

Derrick
Ledford

5:30 PM CrossFit

210 Total Reps

2

Scotty
In Route

8:30AM CrossFit Class

210 Total Reps

3

Paul
Rafferty

9:30 AM CrossFit

300 Total Reps

4

Daniel
Leatherman

5:30 AM CrossFit

240 Total Reps

ab mat sit up

5

Ryan
Walsh

4:00 PM CrossFit

180 Total Reps

Female Clients

1

Amanda
Mendez

8:30AM CrossFit Class

210 Total Reps

1

Erin
Schneider

4:00 PM CrossFit

210 Total Reps

1

Jennifer
Eckard

9:30 AM CrossFit

210 Total Reps

1

Katie
Tuttle

4:00 PM CrossFit

210 Total Reps

1

Nikki
Stewart

8:30AM CrossFit Class

210 Total Reps

2

Cindy
Orr

8:30AM CrossFit Class

240 Total Reps

2

Shelly
Walsh

4:00 PM CrossFit

240 Total Reps

3

Mary
Mason

4:00 PM CrossFit

210 Total Reps

Ab Mat SU, 16kg KB

4

Leslie
Auton

5:30 PM CrossFit

160 Total Reps

2 rounds this class - while coaching

5

Jenn
Warcola

8:30AM CrossFit Class

0 Total Reps

Botl

5

Lauran
Stump

6:30 PM CrossFit

0 Total Reps

Botl practice

5

Miranda
Morales

8:30AM CrossFit Class

0 Total Reps

botl