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Metcon

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Workout

2.1.2022

Warm-up

4 sets
:20 double-unders or single-unders
– Rest :10
:20 mountain climbers
– Rest :10

1 set:
High knees
Butt kickers
Skip for height
Skip for distance
Side shuffle
Jog

1 set:
100-m run
– Rest 2:00
200-m run

Metcon

Metcon (Time)

For time:
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run

Intermediate: Same
Beginner: 200/400/600/800

You should RX if you can hit these times:
1) 400 m < 2:30
2) 800 m < 5:00
3) 1,200 m < 8:00
4) 1,600 m < 10:00

Subs if injured or Dave🤪:
Bike: 800/1,000 m, 1,600/2,000 m, 2,400/3,000 m, 3,200/4,000 m

Row: 400/500 m, 800/1,000 m, 1,200/1,500 m, 1,600/2,000 m

Warm-Up

Accumulate
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

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

Whiteboard:

Tuesday, February 01, 2022

Male Clients

1

John
Ezell

6:00 pm CrossFit

20:21

Who am I kidding that's Alex's time.....this old fat guy was 28:5...

2

Vinod
Nutakki

5:00 pm CrossFit

22:11

1:39,3:10,4:39, 6:33

3

Eric
Leininger

5:00 am CrossFit

22:42

1:22 400m, 3:08 800m, 5:05 1,200m, and 7:08 mile)

4

Tom
Machness

7:00pm CrossFit

22:44

400m-1:37 800-3:18 1200-5:09 1600-6:40

5

Private

5:00 am CrossFit

23:39

6

Eric
Wrona

7:00 am CrossFit

24:23

7

Matt
Robinson

8:00 PM CrossFit

24:25

Caught the train 🚂

8

Angel
Lecuona

7:00 am CrossFit

24:57

9

Craig
Kamrowski

5:00 pm CrossFit

25:40

1:37,3:41,5:57,7:53

10

Daniel
Russell

6:00 pm CrossFit

26:20

1:52, 3:52, 6:24, 8:12

11

Chase
Carbajal

8:00 PM CrossFit

26:48

12

Amir
Ehrmann

5:00 pm CrossFit

26:58

13

Mickey
$ Admony

5:00 pm CrossFit

27:09

1:34/4:00/7:01/8:19

14

Hitesh
Patel

5:00 am CrossFit

27:20

15

Nir
Nehory

12:00 PM CrossFit

27:26

0:00-1:41 2:41-6:29 (3:48) 8:29-14:58 (6:29) 17:58-27:26 (9:28)

16

Jason
Pavelka

6:00 am CrossFit

27:36

16

Noel
Janacek

5:00 am CrossFit

27:36

17

Dontae
Smiley

12:00 PM CrossFit

28:20

yall got it....

18

Chris
Hahn

7:00 am CrossFit

29:16

19

Tom
Powers

5:00 am CrossFit

29:22

20

Mark
Brooks

5:00 am CrossFit

29:23

9:27 mile time

21

Antonio
Perez

7:00pm CrossFit

32:19

22

John
Curl

6:00 am CrossFit

35:10

23

David
Guerra

5:00 am CrossFit

22:38

RX Dave WOD - 1:33, 3:15, 4:58: 6:38

24

Vamshi
Krishna

6:00 pm CrossFit

25:13

25

Ronen
Nagar

6:00 pm CrossFit

27:00

400 800 800 1200

26

Niranjan
Sarvi

7:00 am CrossFit

27:45

mostly row

27

Delton
de Armas

6:00 pm CrossFit

29:07

Row (500,1000,1500,2000)

Female Clients

1

Carley
Hanley

5:00 am CrossFit

23:08

1:30-3:16-5:14-7:08

2

T
Eamma

6:00 pm CrossFit

23:13

3

Stephanie
Carenza

5:00 am CrossFit

24:55

1:44, 3:38, 5:42, 7:51

4

Torie
Grayson

6:00 pm CrossFit

26:19

dontae, it was that pre-workout cookie...

5

Private

5:00 pm CrossFit

26:22

5

Judy
Russell

5:00 pm CrossFit

26:22

1:52, 3:56, 6:05, 8:29

6

Shivani
Patel

5:00 am CrossFit

26:46

1:50; 4:06; 6:14; 8:36

7

Claudia
Travers

6:00 pm CrossFit

29:40

7

Ellen
Fleckenstein

5:00 pm CrossFit

29:40

8

Angey
Williams

12:00 PM CrossFit

29:53

2.04/4.43/7.00/9.53

9

Luz
Retana

7:00pm CrossFit

30:09

10

Susan
Jost

5:00 am CrossFit

30:13

11

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

31:03

12

Luz
Perez

7:00 am CrossFit

31:27

13

Shannon
Poulston

6:00 pm CrossFit

31:55

Knee brace

14

Cathy
Willenborg

5:00 pm CrossFit

31:59

15

Cathy
Landry

5:00 pm CrossFit

24:52

Sore knee. Bike. 800. 1600. 2400. 3200 meters

16

Ari
Angulo

7:00 am CrossFit

25:39

400/400/600/800

17

Pam
de Armas

6:00 pm CrossFit

25:58

Rowing

18

Sarah
Ezell

6:00 pm CrossFit

26:24

Covid 🫁 run 🏃‍♀️ 400-2:27 row rest 800-3:47, 1200-5:37, 1600-7:...

19

Stacey
Davis

5:00 am CrossFit

27:01

Row 400/800/1200/1600m

20

Sherika
Johnson

7:00pm CrossFit

27:48

400/800/1200/1600 ROWER

21

Kris
Fanning

7:00 am CrossFit

29:10

rowed rd 2 & 3

22

Anu
A

8:00 PM CrossFit

33:44

400-800-1000-1200

23

Neelima
Agrawal

5:00 am CrossFit

35:00

400 2.25