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Components

Overhead Squat

Metcon

Settings

Workout

02/27/2019

ROM WOD

Metcon (No Measure)

https://app.romwod.com/workout/annie-oakley

Warm-up

Old school

Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

Strength

Overhead Squat (5x3)

Overhead Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
10 DB snatches alternating
10 OH walking lunges L
10 burpees
10 OH walking lunges R
(50/35)

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

Whiteboard:

Wednesday, February 27, 2019

Male Clients

1

Feras
Lababdeh

7:30 PM CrossFit

1 x 3 @ 255 lbs

2

Jean-Paul
Mitterhofer

12:00 PM CrossFit

1 x 3 @ 225 lbs

3

Garrick
Moreno

5:30 AM CrossFit

1 x 3 @ 185 lbs

3

Stephen
Ford

5:30 AM CrossFit

1 x 3 @ 185 lbs

4

Telo
Nero

4:30 PM CrossFit

1 x 3 @ 145 lbs

5

Gerrit
van Doornik

5:30 AM CrossFit

1 x 3 @ 135 lbs

3x3@ 115 2x3 @120

6

Anash
Hassan

5:30 PM CrossFit

1 x 3 @ 125 lbs

7

Mahendra
Unknown

6:30 PM CrossFit

5 x 3 @ 115 lbs

8

Manish
Jain

7:30 PM CrossFit

2 x 3 @ 105 lbs

Back squats

8

Raj
Gajula

7:30 PM CrossFit

2 x 3 @ 105 lbs

9

Eric
Campos

7:30 PM CrossFit

5 x 3 @ 95 lbs

9

Edgar
Campos

7:30 PM CrossFit

1 x 3 @ 95 lbs

10

Jose
Jimenez

4:30 PM CrossFit

1 x 2 @ 145 lbs

Female Clients

1

Megan
Suggs

5:30 PM CrossFit

2 x 3 @ 95 lbs

65 75 85 95 95

1

Jennifer
Pham

7:30 PM CrossFit

1 x 3 @ 95 lbs

1

Joanne
Parulian

5:30 AM CrossFit

1 x 3 @ 95 lbs

1

Rachel
Garcia

4:30 PM CrossFit

1 x 3 @ 95 lbs

2

Private

5:30 AM CrossFit

1 x 3 @ 75 lbs

3

alice
huang

6:30 PM CrossFit

3 x 5 @ 60 lbs

3

Sharon
Phillips

5:30 AM CrossFit

2 x 3 @ 60 lbs

45-50-55-60max

3

Laura
Fierro

4:30 PM CrossFit

1 x 3 @ 60 lbs

4

priyanka
Athavale

4:30 PM CrossFit

5 x 3 @ 55 lbs

5

Ashley
Hay

4:30 PM CrossFit

1 x 3 @ 45 lbs

5

Marina
Guimarães

6:30 PM CrossFit

1 x 3 @ 45 lbs

6

Pat
Morrison

12:00 PM CrossFit

0 x 0 @ 0 lbs