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Components

800m Run

400m Run

Metcon

Settings

Workout

02/10/2017

Conditioning

Run / Rest / Run
Run 800m
Rest Exactly 1/2 of your 800m Time
Run 400m

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

Workout of the Day

Metcon (Time)

For Time
30 Thrusters (95/65)
30 Pull-ups
20 Thrusters (115/75)
20 Chest-to-bar Pull-ups
10 Thrusters (135/95)
10 Chin-ups

Rx+= 10 Bar Muscle-ups instead of Chin-ups.

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Whiteboard:

Friday, February 10, 2017

Male Clients

1

Thomas
Morales

5:30 AM CrossFit

3:00

2

RW
Rice

5:45 PM CrossFit

3:06

3

Cameron
Reeves

5:45 PM CrossFit

3:13

4

Lui
Rodriguez

5:45 PM CrossFit

3:20

5

Nicolas
Eizmendi

5:30 AM CrossFit

3:27

6

kyle
lawles

5:30 AM CrossFit

3:32

7

jacob
sanchez

8:30AM CrossFit

3:40

8

michael
rodriguez

5:45 PM CrossFit

3:45

9

Patrick
Byrne

5:45 PM CrossFit

3:47

10

Aaron
Forehand

8:30AM CrossFit

4:18

11

Jacob
Jones

5:30 AM CrossFit

4:20

Female Clients

1

Ciara
Garcia

5:45 PM CrossFit

3:08

2

Ashley
Reeves

5:30 AM CrossFit

3:24

3

Jordan
Heller

8:30AM CrossFit

3:26

4

Meg
Brown

8:30AM CrossFit

3:36

5

Brooke
Silverthorn

5:45 PM CrossFit

3:40

6

Amanda
Ellis

5:30 AM CrossFit

3:47

6

Brenna
Braddock

8:30AM CrossFit

3:47

7

NATALIE
LAWLES

8:30AM CrossFit

3:51

8

Emily
Hunt

8:30AM CrossFit

3:57

8

Tracy
May

8:30AM CrossFit

3:57

9

Helen
Harrell

5:45 PM CrossFit

4:00

10

Kim
STROH

8:30AM CrossFit

4:03

11

Jacqui
Morrow

5:45 PM CrossFit

4:18

12

Charli
Contreras

8:30AM CrossFit

4:20

13

Christen
Wise

5:45 PM CrossFit

5:00

14

Jenn
Reeves

5:45 PM CrossFit

5:02

15

Lauren
Hemphill

5:45 PM CrossFit

5:20

16

Colleen
Meredith

5:45 PM CrossFit

3:26

ROW

17

Erin
Taylor

8:30AM CrossFit

4:03

row

18

Morgan
Motley

5:45 PM CrossFit

5:40