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Wednesday, Feb 20, Open Prep

Warm-up

3 Rounds
Toy Soldier 20m
Bear Crawl 20m
Walking Lunge 20m
Burpee Broad Jump 20m
*10 Minute Time Cap

Skills

Medicine Ball Clean instruction:
Med Ball Deadlift x 10
Med Ball Deadlift Shrug & drop x 5-7
Med Ball Front Squat x 5-7
Med Ball Hang Squat Clean x 5-7
Put it together. Medicine Ball Clean from the ground 5-7 reps.
Yes, your workout MUST be squat cleans.
*Time Cap 10 Minutes

Metcon (5 Rounds for reps)

Chief Style
5 Rounds:
Each round is a 3 Minute AMRAP followed by a 1 minute rest.
The AMRAP is:
15 Medicine Ball Cleans
40m Shuttle Sprint
15 Wall Balls
40m Shuttle Sprint

Stand ALL THE WAY UP on your medicine ball cleans, BEFORE pulling under AND BEFORE dropping it for the next rep.
**10m = 1 point (rep)
***Start each 3 minute section at the beginning of the AMRAP. Do not roll over.

cool down

Grab a friend and make them do 1 Minute Couch Stretch each leg AND 1 minute pigeon on a box each leg.

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

Whiteboard:

Wednesday, February 20, 2019

Male Clients

1

Coach
Tony

12:00 PM CrossFit Advance...

285 Total Reps

2

Billy
Dedich

4:00 PM CrossFit

264 Total Reps

3

Ryan
Aker

12:00 PM CrossFit Advance...

259 Total Reps

Low back 🔥

4

Coach
Jake

12:00 PM CrossFit Advance...

257 Total Reps

5

Coach
Adam-Bomb

9:30 AM CrossFit

246 Total Reps

6

Jeremy
Alvarez

4:00 PM CrossFit

242 Total Reps

7

Craig
Radke

5:00 PM CrossFit

238 Total Reps

8

Mason
Radke

5:00 PM CrossFit

233 Total Reps

9

Phil
Beltran

4:00 PM CrossFit

221 Total Reps

10

Coach
Crafty

5:00 PM CrossFit

220 Total Reps

11

Patrick
Elsasser

12:00 PM CrossFit Advance...

209 Total Reps

🐌🐌🐌🐌🐌🤮

12

James
Nunley

5:00 PM CrossFit

0 Total Reps

241

13

Robbie
Ahn

8:30 AM CrossFit

241 Total Reps

Female Clients

1

Michelle
Kibby

4:00 PM CrossFit

299 Total Reps

2

Jayme
Crist

12:00 PM CrossFit Advance...

281 Total Reps

3

Shauna
Love

5:00 AM CrossFit

276 Total Reps

4

Britnee
Fradd

5:00 PM CrossFit

248 Total Reps

5

Bautista “B”
Spears

12:00 PM CrossFit Advance...

245 Total Reps

6

Private

5:00 PM CrossFit

243 Total Reps

7

Jayme
Pilon

9:30 AM CrossFit

228 Total Reps

8

Renetta
Johnson

8:30 AM CrossFit

224 Total Reps

9

Kerri
Evans

5:00 PM CrossFit

223 Total Reps

10

Sheri
Koch

6:00 AM CrossFit

222 Total Reps

11

Ayleah
Alejandre

5:00 AM CrossFit

221 Total Reps

12

Leanne
Ewald

12:00 PM CrossFit Advance...

219 Total Reps

16# ball- holy legs

13

Drienna
Green

8:30 AM CrossFit

217 Total Reps

14# Med Ball

14

Yianoula
“Nola” Warne

8:30 AM CrossFit

215 Total Reps

14# MB

15

Heather
Turski

12:00 PM CrossFit Advance...

275 Total Reps

16

Lindsey
Aronson

9:30 AM CrossFit

217 Total Reps

14#

17

Brooke
Beardsley

9:30 AM CrossFit

213 Total Reps

18

Samantha
Salazar

8:30 AM CrossFit

205 Total Reps

19

Lori
Sloan

8:30 AM CrossFit

198 Total Reps

20

Sally
Gjeloshaj

9:30 AM CrossFit

195 Total Reps

21

Jess
Duran

8:30 AM CrossFit

194 Total Reps

22

Jellian
Martinez

9:30 AM CrossFit

177 Total Reps

23

Debbie
Currlin

6:00 AM CrossFit

168 Total Reps