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Components

Metcon

Settings

Workout

2/7/2022

Warm-up

3 sets
:20 bike
– Rest :10
:20 double knee tucks in a plank
– Rest :10

Warm-Up

Metcon (No Measure)

With a partner:
Accumulate 100 GHD hip extensions
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.

Metcon

Metcon (Time)

3 rounds for time:
25 deadlifts (155/225 lb)
800/1,000-m bike

Warm-Up

Accumulate
1:00 pigeon stretch/side

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

Whiteboard:

Monday, February 07, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

7:51

2

Dontae
Smiley

12:00 PM CrossFit

9:25

3

Peter
Neang

12:00 PM CrossFit

9:54

4

David
Guerra

5:00 am CrossFit

10:33

5

Rob
Helm

7:00 am CrossFit

12:20

,7 on bike

6

Grant
Nogaj

CrossFit 7:00 PM

12:51

On rower

7

Noel
Janacek

12:00 PM CrossFit

13:47

8

Chris
Hahn

12:00 PM CrossFit

14:21

9

Chase
Key

6:00 pm CrossFit

14:54

Rower

10

Stephane
Fouche

6:00 am CrossFit

14:55

11

Jason
Pavelka

6:00 am CrossFit

15:40

12

Jim
Eamma

6:00 pm CrossFit

15:51

13

Joseph
Pina

6:00 pm CrossFit

15:52

14

John
Ezell

5:00 am CrossFit

16:49

500 m row

15

John
Curl

6:00 am CrossFit

17:05

.75 mile bike …. As RXed

16

Kyle
Jones

6:00 am CrossFit

17:45

17

Matt
Haile

6:00 pm CrossFit

8:30

38 reps, sore back. RX run

18

Marc
Jones

5:00 am CrossFit

10:13

155# / bike

19

Nir
Nehory

12:00 PM CrossFit

10:40

155#; 2.2 Miles on bike

20

Chance
Oliver

5:00 pm CrossFit

11:04

165#, run 400

21

Matt
Robinson

8:00 PM CrossFit

11:30

1200 bike / 185 DL

22

Anastacio
Nieves

12:00 PM CrossFit

12:35

155lbs and 500m row

22

Antonio
Perez

CrossFit 7:00 PM

12:35

165#

22

Private

5:00 am CrossFit

12:35

23

Angel
Lecuona

7:00 am CrossFit

12:50

205#, 3600 bike

24

Nick
Cortes

12:00 PM CrossFit

13:03

155#, row

25

Ronen
Nagar

CrossFit 7:00 PM

13:08

@195#

26

Chase
Carbajal

CrossFit 7:00 PM

14:30

135lbs

27

Hitesh
Patel

5:00 am CrossFit

14:40

115 dl

28

Eric
Micek

12:00 PM CrossFit

14:57

185# DL, Row / Bike

29

Jeff
Carenza

6:00 am CrossFit

15:05

185 lb dl; .7-.8 miles bike per round (0.8-1.5-2.3)

30

Daniel
Russell

5:00 pm CrossFit

15:23

Rx except only 15 DL on last set

30

Harikrishna
Siliveri

5:00 pm CrossFit

15:23

185 lb

31

Reid
Landry

5:00 pm CrossFit

15:29

185 and ran

32

Vamshi
Krishna

6:00 pm CrossFit

16:40

185 lb

Female Clients

1

Annie
Jockisch

CrossFit 7:00 PM

8:33

400m row

2

titan
chijioke

12:00 PM CrossFit

10:13

Thanks Dontae...

3

Shannon
Poulston

5:00 pm CrossFit

10:32

4

Private

5:00 pm CrossFit

12:36

5

Sandra
Ortega

6:00 pm CrossFit

13:20

6

Judy
Russell

5:00 pm CrossFit

13:22

7

Sarah
Ezell

5:00 am CrossFit

15:38

8

Cathy
Willenborg

5:00 pm CrossFit

18:50

Slow but proud RX

9

Luz
Perez

CrossFit 7:00 PM

9:25

105#

10

Carley
Hanley

5:00 am CrossFit

9:40

135#, bike

11

Luz
Retana

CrossFit 7:00 PM

10:15

125#

12

Pam
de Armas

12:00 PM CrossFit

10:24

85# bar .5 miles each round bike

13

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

10:56

125lb

14

Ellen
Fleckenstein

5:00 pm CrossFit

10:57

115# row

15

Desiree
Powell

5:00 pm CrossFit

11:11

Hang clean85#

16

T
Eamma

6:00 pm CrossFit

11:19

135lbs, run 400m

17

Jessica
Swinea

8:00 PM CrossFit

11:23

18

Shivani
Patel

5:00 am CrossFit

11:40

105 lb DL; bike

19

Beth
Lee

5:00 am CrossFit

12:36

115, row

20

Claudia
Travers

6:00 pm CrossFit

12:41

95# & 400 row

21

Cathy
Landry

5:00 pm CrossFit

12:50

105bb

22

Susan
Jost

5:00 am CrossFit

13:25

100

23

Stephanie
Carenza

5:00 am CrossFit

14:02

500m row

24

Neelima
Agrawal

5:00 am CrossFit

14:55

105 lb, row

25

Kris
Fanning

7:00 am CrossFit

15:10

95#; split bike & row

26

Ari
Angulo

7:00 am CrossFit

16:01

60 lb