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Metcon

1-Mile Run

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Workout

Wednesday WOD

Metcon (AMRAP - Rounds and Reps)

3 sets of:

8 minute AMRAP of:

Row 50/40 calories
40 weighted step ups 25/15# (20" for all)
30 burpees
20 pull ups

Rest 2:00 between AMRAP, pick up where you left off each time.

After the final 2:00 rest, Run 1 mile for time (sub 3 mile bike)

1-Mile Run (Time)

Max Effort 1-Mile Run

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

Whiteboard:

Wednesday, February 05, 2020

Male Clients

1

Nathan
Trevillian

5:30 PM CrossFit

3 + 35

2

Syed
Ali

10:00 AM CrossFit

2 + 128

3

Bryan
Bureau

4:30 PM CrossFit

2 + 107

4

Donnie
Barbour

Drive Thru

2 + 103

buck furpees

5

Private

4:30 PM CrossFit

2 + 102

6

James gill ...
l

7:30 PM CrossFit

2 + 95

6

Paul
Miller

8:00 AM CrossFit

2 + 95

7

Patrick
Dedoyard

6:00 AM CrossFit

2 + 64

8

Ryan
Demmel

10:00 AM CrossFit

2 + 60

9

Clint
VanHoy

8:00 AM CrossFit

2 + 53

10

Max
Leaming

6:00 AM CrossFit

2 + 50

11

Dave
Lombardo

5:00 AM CrossFit

2 + 49

12

Adam
Doty

4:30 PM CrossFit

2 + 44

13

Mike
Brown

5:00 AM CrossFit

2 + 43

14

Robin
Gautham Mu ...

7:30 PM CrossFit

2 + 42

15

Ben
Reid

5:30 PM CrossFit

2 + 40

16

Harris
Frank

5:00 AM CrossFit

2 + 34

17

Johny
Mathur

5:30 PM CrossFit

2 + 15

One complete set behind Nathan (wow)

18

Jason
Jones

5:30 PM CrossFit

2 + 5

19

Art
Gore

5:30 PM CrossFit

2 + 0

20

AJ
Ross

6:00 AM CrossFit

1 + 135

21

Aaron
Carver

4:30 PM CrossFit

1 + 125

22

Erik
Manning

7:30 PM CrossFit

1 + 117

22

Kyle
Mcafee

10:00 AM CrossFit

1 + 117

23

Robert
Self

5:00 AM CrossFit

1 + 90

24

David
Johnson

8:00 AM CrossFit

2 + 42

25

Robert
Meredith Jr

10:00 AM CrossFit

2 + 30

26

Jeff
Bixler

10:00 AM CrossFit

2 + 12

27

Seth
Satterfield

5:30 PM CrossFit

2 + 3

28

Jim
Hullett

4:30 PM CrossFit

1 + 137

20#, ring rows

29

Michael
Wolf

8:00 AM CrossFit

1 + 105

30

Trey
Jenkins

5:00 AM CrossFit

1 + 93

ring rows, 10#

Female Clients

1

Rachel
Blackwell

10:00 AM CrossFit

2 + 72

2

Amanda
Bogard

Drive Thru

2 + 54

3

Brenda
Miller

8:00 AM CrossFit

2 + 30

4

Angela
Ing

8:00 AM CrossFit

2 + 28

4

Lori
Adkins

4:30 PM CrossFit

2 + 28

5

Allison
Elliott

5:00 AM CrossFit

2 + 20

5

Jessyca
Doty

4:30 PM CrossFit

2 + 20

6

Marie
Holbrook

Drive Thru

2 + 12

7

Amy
Linton

10:00 AM CrossFit

2 + 0

8

Terry
VanHoy

6:00 AM CrossFit

2 + 52

10" box, ring rows

9

Vanessa
Cordova

7:30 PM CrossFit

2 + 42

10#, RR

10

Staci
Hamilton

8:00 AM CrossFit

2 + 28

11

Yvonne
Peterson

4:30 PM CrossFit

2 + 27

12

Aimee
Wolf

8:00 AM CrossFit

2 + 22

13

Jami
Latham

10:00 AM CrossFit

2 + 21

14

Kim
Hullett

4:30 PM CrossFit

2 + 19

15

Sarah
Juhasz

8:00 AM CrossFit

2 + 17

16

Monica
Dingler

10:00 AM CrossFit

2 + 13

17

Florisa
Acosta

8:00 AM CrossFit

2 + 12

18

Marcy
Butler

8:00 AM CrossFit

2 + 2

19

Isabella
Kirsch

5:30 PM CrossFit

2 + 1

19

Kelly
Ulman

5:30 PM CrossFit

2 + 1