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Components

Power Clean

Metcon

Metcon

Metcon

Settings

Workout

FEB 1, 2022

Pre Stretch Primer

10 Cals Bike
5 Burpees
10 Lunge-Lunge-Squat

ACCESSORY

A) Kick to Handstand Hold
*Progression: 1) Quick kick-up & down, 2) Kick up to Hold at wall, 3) Kick to Hold in open space, 5x5

B) Single-leg Stand-up or Pistol
*Progression: 1) Stand-up from box or stack of plates, 2) Reverse Pistol, 3) Pistol w/ post assist, 4) Pistol

BARBELL

BAR: Power Clean (5-4-3-2-1-1-1, work to a heavy set or new 1 RM)

Power Clean

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 15 cap
30 Russian Twists, 20/14/10 | RX+ V-ups
20 Lunges | RX+ Jump Lunges
10 Push-ups | RX+ HSPU

WOD

WOD: Metcon (AMRAP - Reps)

15 Minute Clock /
55 KBS, 55/35 | 45/25#
45 Strict Shoulder Press, 75/55/35#
35 Box Overs, 24/20/16"
25/18 Cals Bike
AMRAP Pull-ups | RX+ Bar Muscle-ups

Score = total pull-ups or muscle-ups

KIKR

KIKR: Metcon (Time)

15 Burpees
21 WBS, 14/10/6
9 Burpees

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

Whiteboard:

Tuesday, February 01, 2022

Male Clients

1

Matt
Phillips

4:30 PM Open Gym

1 x 1 @ 265 lbs

2

Johnny
Whisman

5:30 PM CrossFit

1 x 1 @ 245 lbs

2

Kyle
Ppool

4:30 PM Open Gym

1 x 1 @ 245 lbs

3

Brian
Baker

4:30 PM Open Gym

1 x 1 @ 235 lbs

3

Bryan
Hollenbeck

5:30 PM CrossFit

1 x 1 @ 235 lbs

3

Cory
Carter

9:00 AM CrossFit

1 x 1 @ 235 lbs

3

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 235 lbs

Failed 255 x2

3

Scott
Blakemore

5:30 AM CrossFit

1 x 1 @ 235 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 235 lbs

4

Bryon
Waits

9:00 AM CrossFit

1 x 1 @ 225 lbs

4

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 225 lbs

4

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 225 lbs

5

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 215 lbs

5

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 215 lbs

6

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 205 lbs

6

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 205 lbs

6

Jason
Flick

12:00 PM Open Gym

1 x 1 @ 205 lbs

7

Dustin
Cobb

5:30 PM CrossFit

1 x 1 @ 185 lbs

7

Sakthivel
Ganapathy

6:30 PM CrossFit

1 x 1 @ 185 lbs

7

TJ
Dickinson

5:30 AM CrossFit

1 x 1 @ 185 lbs

8

Chris
Emert

4:30 PM Open Gym

1 x 1 @ 175 lbs

9

Matt
Clark

5:30 AM CrossFit

1 x 1 @ 165 lbs

10

Adam
Bulleigh

4:30 PM Open Gym

1 x 1 @ 155 lbs

11

Ricardo
Mendes

6:30 PM CrossFit

1 x 1 @ 145 lbs

11

Private

6:30 PM CrossFit

1 x 1 @ 145 lbs

12

Tony
Sterk

12:00 PM Open Gym

1 x 1 @ 140 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

1 x 1 @ 170 lbs

2

Ashton
Johnson

5:30 PM CrossFit

1 x 1 @ 145 lbs

3

Christine
Goscha

4:30 PM Open Gym

1 x 1 @ 135 lbs

3

Patty
Thompson

4:30 PM Open Gym

1 x 1 @ 135 lbs

4

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 125 lbs

5

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 115 lbs

failed 120#

6

Leasa
Marshall

4:30 PM Open Gym

1 x 1 @ 110 lbs

7

Clare
Ppool

5:30 PM CrossFit

1 x 1 @ 105 lbs

Failed 110 - like 100 times -.-

7

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 105 lbs

7

Melissa
Patrick

4:30 PM Open Gym

1 x 1 @ 105 lbs

8

Daniela
Mendes

9:00 AM CrossFit

1 x 1 @ 100 lbs

8

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 100 lbs

8

Nicole
Whisman

5:30 PM CrossFit

1 x 1 @ 100 lbs

it wasnt pretty

9

Dani
Truitt

6:30 PM CrossFit

1 x 1 @ 95 lbs

9

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 95 lbs

9

Hemapriya
Sakthivel

9:00 AM CrossFit

1 x 1 @ 95 lbs

9

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 95 lbs

9

Rebecca
Judd

6:30 PM CrossFit

1 x 1 @ 95 lbs

10

Candy
Wickham

9:00 AM CrossFit

1 x 1 @ 90 lbs

10

Sammy
Epperson

5:30 AM CrossFit

1 x 1 @ 90 lbs

:(

11

Lauren
Spratt

5:30 AM CrossFit

1 x 1 @ 85 lbs

11

Rayleigh
Rowell

5:30 PM CrossFit

1 x 1 @ 85 lbs

11

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 85 lbs

12

Bri
Hibdon

5:30 PM CrossFit

1 x 1 @ 75 lbs

12

Mattie
King

5:30 AM CrossFit

1 x 1 @ 75 lbs

13

Nithya
Mohan

12:00 PM Open Gym

1 x 1 @ 65 lbs

14

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 60 lbs

15

Meggan
Eastham

9:00 AM CrossFit

1 x 4 @ 55 lbs

16

Brook
Fielder

9:00 AM CrossFit

1 x 1 @ 35 lbs