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Metcon

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Workout

Wednesday, Feb 6

So far we have 24 members ready to rock and roll with the new Heart Rate Monitors that should arrive before the end of the month. Just in time for the Open!! Don’t forget the Open is right around the corner!

12 Minute Clock
Row 250m
Spiderman Stretch w/ reach each side 20 seconds
15 Kettlebell Swings

AMRAP: Metcon (AMRAP - Rounds and Reps)

10 minutes
10m DB front rack walking lunge (50#/35#)
5-10 Ring Dips

Metcon (5 Rounds for reps)

10 Minute Alternating EMOM
Odd: 10 Pull-Ups
Even: Max Double-Unders

Rx+ is Chest to Bar Pull-ups
*Only record your double unders for each round.
*It is only Rx or Rx+ if you get all 10 pull-ups each round

Metcon (5 Rounds for reps)

10 Minute Alternating EMOM
Odd: 12/10 Calories AA Bike
Even: Max Alternating Dumbbell Snatch (50#/35#)

Record your Snatches for each round in Wodify
*Do not click Rx unless you meet the required number of Calories for all rounds

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

Whiteboard:

Wednesday, February 06, 2019

Male Clients

1

Ryan
Aker

4:00 PM CrossFit

8 + 5

2

James
Nunley

5:00 PM CrossFit

8 + 0

3

Coach
Jose

9:30 AM CrossFit

7 + 10

4

Coach
Adam-Bomb

9:30 AM CrossFit

7 + 0

4

Patrick
Elsasser

12:00 PM CrossFit Advance...

7 + 0

Muscle up to dips x7

5

Coach
Jake

12:00 PM CrossFit Advance...

6 + 13

Dips: 5, 6, 7, 8, 9, 3

6

Billy
Dedich

4:00 PM CrossFit

6 + 10

6

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

6 + 10

muscle up to 5 dips

7

John
Harris

8:30 AM CrossFit

5 + 0

7

Phil
Beltran

4:00 PM CrossFit

5 + 0

7 ring dips per round

7

Tyler
Wood

12:00 PM CrossFit Advance...

5 + 0

8 dips per round

8

Gejo
Salgado

4:00 PM CrossFit

4 + 11

9

Espo
Espinosa

5:00 PM CrossFit

8 + 0

5 dips / #45 lunge

10

Rafael
Sanchez Vera

6:00 PM CrossFit

7 + 10

banded rd, 40lbs fsqt

11

Rick
Kordick

8:30 AM CrossFit

7 + 7

35#

12

Rob
McDaniel

12:00 PM CrossFit Advance...

6 + 10

45lb

12

Scott
Huter

12:00 PM CrossFit Advance...

6 + 10

#15 DB / 5 dips with black band and some no band

13

Private

6:00 PM CrossFit

6 + 0

14

Josh
Gansch

6:00 PM CrossFit

5 + 32

40 lbs db

15

Coach
Tony

12:00 PM CrossFit Advance...

5 + 13

5 Ring Dips, 40# DB's

16

Private

5:00 AM CrossFit

5 + 5

17

Robbie
Ahn

8:30 AM CrossFit

5 + 0

18

Mason
Key

4:00 PM CrossFit

1 + 1

1

Female Clients

1

Ashley
Fiala

8:30 AM CrossFit

6 + 10

From high rings- 7 each time

2

Jayme
Pilon

9:30 AM CrossFit

5 + 0

3

Brooke
Beardsley

9:30 AM CrossFit

8 + 0

3

Sally
Gjeloshaj

9:30 AM CrossFit

8 + 0

25#

3

Sissy
Bojorquez

9:30 AM CrossFit

8 + 0

4

Heather
Turski

9:30 AM CrossFit

7 + 13

4

Shauna
Love

5:00 AM CrossFit

7 + 13

Black band

5

Renetta
Johnson

8:30 AM CrossFit

7 + 5

6

Beth
Johnson

4:00 PM CrossFit

7 + 3

25lb

7

Victoria
Covarrubias

5:00 AM CrossFit

7 + 2

8

Coach
K

6:00 AM CrossFit

6 + 10

25# DBs

8

Private

12:00 PM CrossFit Advance...

6 + 10

9

Yianoula
“Nola” Warne

6:00 PM CrossFit

6 + 1

20# DB Mod ring dips

10

Michelle
Kibby

4:00 PM CrossFit

6 + 0

11

Jayme
Crist

12:00 PM CrossFit Advance...

5 + 17

35# dumbbells Banded ring dips

12

Dawn
Levins

6:00 AM CrossFit

5 + 13

30#, RX'd ring dips

13

Bethany
Guzman

4:00 PM CrossFit

5 + 10

14

Elissa
Marshall

6:00 AM CrossFit

5 + 5

15

Jellian
Martinez

4:00 PM CrossFit

5 + 2

16

Lori
Sloan

8:30 AM CrossFit

5 + 1

16

Samantha
Salazar

8:30 AM CrossFit

5 + 1

17

Drienna
Green

8:30 AM CrossFit

5 + 0

Band Ring dips; #35DB

17

Kerri
Evans

6:00 PM CrossFit

5 + 0

35#,banded ring dip

18

Sandy
“Pants” Diaz

6:00 PM CrossFit

4 + 7