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Metcon

Metcon

Metcon

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Workout

Tuesday

Main WOD

Warm-up

Metcon (No Measure)

3 rounds NOT for time of
8 Box jumps 24/20
8 GHD sit up
8 HSPU
8 Hip extensions
10 min cap

Main WOD

Metcon (4 Rounds for time)

4 sets each for times of
12/10 cal row
5 power snatches 95/65
Rx+ 135/95 / 36/30
5 box jumps 30/24
Rest 3-4 min b/t
These are all out sets...
Do not hold back

Team training

Metcon (Time)

21-15-9 of
Hang power snatch 95/65
OH squat

Metcon (Time)

1000m row
15/10 MU
1000m row

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

Whiteboard:

Tuesday, March 01, 2016

Male Clients

1

Robert
Ball

6:30 AM CrossFit

4:35

2

Skip
Henkel

5:30 PM CrossFit

4:49

3

Aaron
Johnston

6:30 PM CrossFit

3:07

@home 30in

4

Joe
Vithayathil

11:30 AM CrossFit

3:37

:49-1:02 painful

5

Joe
Rayburn

6:30 PM CrossFit

3:41

6

Brad
Mcpherson

5: 30 AM CrossFit

3:42

7

Avery
Jessup

6:30 AM CrossFit

3:44

36 inch box

8

Kevin
Putnam

8:45 AM CrossFit

3:52

9

Mathew
Warren

5: 30 AM CrossFit

3:54

10

HP
Park

4:30 PM CrossFit

4:02

11

Chris
Pearcey

11:30 AM CrossFit

4:10

So winded on rounds 3 and 4.

11

Daniel
Robles

11:30 AM CrossFit

4:10

12

Dave
Anderson

4:30 PM CrossFit

4:15

13

Private

5: 30 AM CrossFit

4:21

14

Private

8:45 AM CrossFit

4:26

15

Adam
Michaud

11:30 AM CrossFit

4:40

16

Fred
Peterson

5: 30 AM CrossFit

5:08

30# box too tall for short guy - ouch

17

Paul
Schopp

5:30 PM CrossFit

5:48

18

John
Rogacki

11:30 AM CrossFit

5:55

vacay mode; 36" box

19

Sean
Weeks

8:45 AM CrossFit

7:13

20

Private

5: 30 AM CrossFit

3:37

21

Jens
Deppe

11:30 AM CrossFit

4:02

#75 24" box jumps

22

Jason
Martin

4:30 PM CrossFit

4:26

75lb 24"box x 3, 32"x1

23

Matthew
Zola

4:30 PM CrossFit

4:38

12 cal, #75 ps, 24in box

24

Bruce
Barnes

11:30 AM CrossFit

5:01

75#, 24" THEN 20"

25

Jonathan
Bermudez

5: 30 AM CrossFit

5:08

75#, 24"

26

Private

11:30 AM CrossFit

5:48

27

Daniel
Thompson

11:30 AM CrossFit

6:13

75#/20" BOX

Female Clients

1

Jennifer
Lee

4:30 PM CrossFit

4:03

2

Rana
Schnaubelt

4:30 PM CrossFit

4:12

3

Haley
Bury

6:30 PM CrossFit

4:16

4

Katelin
Turner

6:30 PM CrossFit

4:52

how I managed to get so much faster is beyond me

5

Piper
Huber

6:30 PM CrossFit

4:54

6

Katie
Longto

4:30 PM CrossFit

4:59

7

Melissa
Griffin

5:30 PM CrossFit

5:20

8

Beth
Poore

8:45 AM CrossFit

6:09

First WOD with 24"!

9

Kathy
Lohne

8:45 AM CrossFit

6:19

10

Katie
HIlgemann

5: 30 AM CrossFit

4:18

11

Deb
Reser

4:30 PM CrossFit

4:26

12

Cheri
Lebrun

5: 30 AM CrossFit

5:03

13

Private

6:30 PM CrossFit

5:10

14

Chelsea
Kilway

5:30 PM CrossFit

5:22

15

Karen
Mount

11:30 AM CrossFit

5:23

55# snatch, 24"bj

16

Julie
Peterson

11:30 AM CrossFit

5:26

45# snatch

17

Alina
Waldo

6:30 PM CrossFit

5:48

18

Paige
Ueltschey

5: 30 AM CrossFit

5:56

19

Shannon
Wiltz

8:45 AM CrossFit

6:13

20

Teresa
Morescalchi

8:45 AM CrossFit

6:35

21

Private

11:30 AM CrossFit

6:37

22

Carolyn
Concia

8:45 AM CrossFit

0:00

i cannot tell time, so I have no idea how fast I did these in, pl...