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Components

Ring Holds

Metcon

Settings

Workout

02/23/2017

Gymnastics

Ring Holds (5 Sets for Max Time. )

Hold yourself on the rings with arms fully extended

Record each set in total seconds. 1 Minute rest between sets.

Workout of the Day

Metcon (AMRAP - Reps)

08 Rounds for Max Reps:
1 Minute of:
3 Front Squats (95/65)
Max Double Unders / Single Unders**
1 Minute of Rest

Rx+= 135/95
Beast Mode = 155/115
** Single under reps need to be divided in half before entering score.

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

Whiteboard:

Thursday, February 23, 2017

Male Clients

1

RW
Rice

5:45 PM CrossFit

1 x 64

2

Aaron
Forehand

8:30AM CrossFit

1 x 52

:52, 20, 32, 20, 20

3

Andrew
Lehmann

8:30AM CrossFit

1 x 45

45, 25, 28, 20, 13

4

Jacob
Young

5:45 PM CrossFit

1 x 38

5

Frank
Garcia

5:30 AM CrossFit

5 x 0

30secs,

Female Clients

1

Jordan
Heller

8:30AM CrossFit

1 x 61

1:01, 37, 30, 20, 22

2

Brenna
Braddock

5:30 AM CrossFit

1 x 60

3@30, 1@20

3

Dana
Forehand

5:45 PM CrossFit

1 x 51

51,38,30,22,23

4

Emily
Nix

5:30 AM CrossFit

1 x 42

4 x 30 ish

5

jesseca
jackson

8:30AM CrossFit

5 x 15

15, 15, 15, 15, 15

6

Jessica
Ortiz

5:30 AM CrossFit

1 x 60

black band. 50, 50, 45, 40, 60

6

Merri
Padilla

5:45 PM CrossFit

1 x 60

green band

7

Ciara
Garcia

5:45 PM CrossFit

1 x 56

56,46,36,40,40

8

Morgan
Motley

5:45 PM CrossFit

1 x 40

black band