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Components

1-Mile Run

Metcon

1/2 mile sprints

Settings

Workout

2/14/2017 - Brendons last day

Yoga/Mobility

Calf Mobility

Warm-up

Warm Up Deadlifts

Run 200m
Then 2 Rounds
12 Air Squats
12 Stiff Leg Deads w/ KB
12 Regular Dead lifts w/ KB

Skill/Strength

1-Mile Run (Time)

Max Effort 1-Mile Run

15 Minute Cap

WOD

Metcon (AMRAP - Rounds and Reps)

15 Minute AMRAP
200m Single Arm Plate Pinch Farmers Carry, 25/15
10 KB Swings, 70/53
10 Alt DB/KB Snatches 45-50/35
10 Single Arm DB/KB Thrusters 45-50/35

Superhero Training

1/2 mile sprints (Time)

3 Rounds
Sprint 1/2 mile
Rest 1:1

RX+: 2:1 Rest Ratio (You get half the rest)

Record total time, including rest.

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

Whiteboard:

Tuesday, February 14, 2017

Male Clients

1

Jeremy
Springer

Lift Sesh w/ Jared 3PM-4P...

5:55

2

Cyrus
Medrano

6:30 PM CrossFit

6:13

3

Jeremy
Springer

4:10PM CrossFit

6:14

4

Jordan
Brewer

Lift Sesh w/ Jared 3PM-4P...

6:29

5

Kevin
Martinez

9:30 AM CrossFit

6:31

Hot Pants

6

King
Ray

6:30 AM CrossFit

6:40

7

Kyle
Schlewinsky

Lift Sesh w/ Jared 3PM-4P...

6:45

8

Brendon
Jimenez

Lift Sesh w/ Jared 3PM-4P...

6:54

9

LLOYD
HARRIS

6:30 PM CrossFit

7:27

with 20lb vest

10

Daniel
Hilton

9:30 AM CrossFit

7:29

11

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

7:40

12

lance
cartwright

6:30 AM CrossFit

7:44

13

Matt
Osborn

6:30 PM CrossFit

8:05

14

Frank
Valeriani

Lift Sesh w/ Jared 3PM-4P...

8:25

Female Clients

1

Steph
Karins

5:20 AM CrossFit

7:24

2

Hannah
Watkins

4:10PM CrossFit

7:36

3

Bianca
Weber

5:20 PM CrossFit

7:48

4

Lauren
Leet

6:30 PM CrossFit

8:00

5

Emily
Hilton

9:30 AM CrossFit

8:03

6

Marie
Perez

9:30 AM CrossFit

8:04

7

Private

4:10PM CrossFit

8:07

8

Janet
James

5:20 AM CrossFit

9:47

9

Caroline
Kellenbence

9:30 AM CrossFit

9:49

10

Leianna
Cooper

6:30 PM CrossFit

10:20

11

Angel
Baran

9:30 AM CrossFit

11:00

Preggo

12

mildred
seward

5:20 PM CrossFit

12:33

13

Buffie
Plack

6:30 PM CrossFit

13:05

14

Judy
Spradlin

5:20 AM CrossFit

13:06

15

jennifer
wujciak

5:20 PM CrossFit

15:06

16

Private

Foundations 5:20 PM

10:06

17

Private

4:10PM CrossFit

11:44

18

Katie
Jaquet

4:10PM CrossFit

11:54

19

Brittany
Pickard

5:20 AM CrossFit

13:56