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Components

Back Rack Lunge

Metcon

Settings

Workout

A Farmer Workout

Warm-up

3 Rounds of:
0:10 Assault Bike Sprint
50 ft. "CrossBody Carry" Waiter Walk (one-arm) + Suitcase Walk (other arm)/ side
10 GHD Hip Extensions
10 Wipers

Strength

Back Rack Lunge (15 Minutes to a heavy 50')

Back Rack Lunge

make sure to adjust your reps to the steps it takes to reach 50 ft. Also, comment in notes (50 feet)

Metcon

Metcon (AMRAP - Reps)

4 min AMRAP of:
25m Farmer's Walk (71/53 or 70/50lbs)
--2 min Rest--
4 min AMRAP of:
Burpee Sandbag Box Overs (24/20")(60/40lbs)
--2 min Rest--
4 min AMRAP of:
50m Sandbag Carry (60/40lbs)
--2 min Rest--
4 min AMRAP of:
25m Sled Push (+180/+100)

The score will be total reps completed over the 4 movements. We will have 4 stations set up around the building.

Burpee Sandbag Over box- You must burpee to sandbag, clean it to your shoulders and step up and OVER the box before putting the sandbag down again.

Accessory Work

Metcon (No Measure)

Tabata Hollow Hold

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

Whiteboard:

Wednesday, February 05, 2020

Male Clients

1

David
Paladino

12pm CrossFit

1 x 17 @ 211 lbs

Eat it Adam and Nate!!!

2

Adam
Gelfand

12pm CrossFit

1 x 17 @ 210 lbs

2

Nate
Cobb

12pm CrossFit

1 x 17 @ 210 lbs

3

Craig
Kreinest

5pm CrossFit

1 x 17 @ 205 lbs

4

Papi
Aka Teddy

4pm CrossFit

1 x 17 @ 185 lbs

5

Ryan
Figuerado

5pm CrossFit

1 x 17 @ 155 lbs

6

Fabricio
🦍

12pm CrossFit

1 x 17 @ 135 lbs

6

Hipster
Carlos

6am CrossFit

1 x 17 @ 135 lbs

6

Thien
Nguyen

5pm CrossFit

1 x 17 @ 135 lbs

7

Ahmed
Dahir

7am CrossFit

1 x 17 @ 105 lbs

7

Ashish
Grover

7am CrossFit

1 x 17 @ 105 lbs

7

Ryan
Holcombe

6pm CrossFit

1 x 17 @ 105 lbs

1675 watt assault bike

8

Chad
Baker

12pm CrossFit

1 x 17 @ 90 lbs

9

Ron
Singer

6pm CrossFit

1 x 17 @ 85 lbs

10

Bill
Houck

6am CrossFit

1 x 17 @ 70 lbs

11

Khalid
Almajed

5pm CrossFit

2 x 17 @ 65 lbs

12

Brett
McQuillen

6pm CrossFit

4 x 1 @ 135 lbs

12

Monty
Corbett

6pm CrossFit

2 x 14 @ 125 lbs

12

Private

6am CrossFit

1 x 16 @ 135 lbs

12

Christopher
Lai

7am CrossFit

1 x 16 @ 105 lbs

12

Jim
Pinkerton

6am CrossFit

1 x 16 @ 175 lbs

12

Paulo
Morales

6am CrossFit

1 x 16 @ 175 lbs

12

TOM
Hill

6am CrossFit

1 x 16 @ 185 lbs

12

Bill
Curci

4pm CrossFit

1 x 15 @ 135 lbs

12

Chris
Christian

7am CrossFit

1 x 15 @ 160 lbs

12

Eric
Otero

5pm CrossFit

1 x 15 @ 155 lbs

12

Jordan
Hershberger

5pm CrossFit

1 x 15 @ 135 lbs

12

Lenny
T

6pm CrossFit

1 x 15 @ 155 lbs

12

Ryan
Keith

12pm CrossFit

1 x 15 @ 120 lbs

60 lb db

12

Zachary
Schuessler

12pm CrossFit

1 x 15 @ 120 lbs

12

Danny
Meadows

6pm CrossFit

1 x 14 @ 115 lbs

12

Jake
White

5pm CrossFit

1 x 14 @ 195 lbs

12

Aldair
Rodriguez

8am CrossFit

1 x 4 @ 135 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 22 @ 175 lbs

50ft

1

Kim
McGrath

12pm CrossFit

1 x 19 @ 175 lbs

2

ashley
green

6pm CrossFit

1 x 17 @ 150 lbs

3

Heather
Spears

12pm CrossFit

1 x 21 @ 130 lbs

50 ft

4

Hannah
Breal

5pm CrossFit

1 x 17 @ 115 lbs

5

Camille
Chamberlen

8am CrossFit

1 x 17 @ 105 lbs

5

Janis
Green

8am CrossFit

1 x 17 @ 105 lbs

5

kasey
stark

5pm CrossFit

1 x 17 @ 105 lbs

5

Maria
Mercado

6pm CrossFit

1 x 17 @ 105 lbs

5

Nakisha
Sivers

5pm CrossFit

1 x 17 @ 105 lbs

hip thrusters

6

Lindsey
Hempy

6am CrossFit

1 x 20 @ 95 lbs

50 ft walking lunge

6

Lisa
Gift

5pm CrossFit

1 x 17 @ 95 lbs

7

Gretchen
Otero

5pm CrossFit

1 x 19 @ 90 lbs

8

Becca
Chang

6pm CrossFit

1 x 17 @ 85 lbs

8

Wifey
(aka Chris ...

6pm CrossFit

1 x 17 @ 85 lbs

9

Patti
Gerckens

8am CrossFit

1 x 17 @ 70 lbs

10

Brenna
Jarrells

12pm CrossFit

1 x 18 @ 65 lbs

11

Theresa
Brinsa

4pm CrossFit

1 x 17 @ 55 lbs

12

Talyn
Meadows

4pm CrossFit

1 x 17 @ 50 lbs

13

Alissa
Cobb

6am CrossFit

1 x 17 @ 40 lbs

#20db, form

14

Alyssa
Telles-Nolan

7am CrossFit

3 x 16 @ 95 lbs

14

Vienna
Kaiser

8am CrossFit

1 x 40 @ 0 lbs

step ups 20 each side

14

Karli-Mae
Ochoa

7am CrossFit

1 x 16 @ 70 lbs

14

Patricia
Brown

6pm CrossFit

1 x 15 @ 85 lbs

14

Heather
Dunn

5pm CrossFit

1 x 14 @ 95 lbs

14

Rowena
Sinclair

12pm CrossFit

1 x 0 @ 55 lbs