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Components

Metcon

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Metcon

Metcon (Time)

4 Rounds
16 Cal Row (Rx+ Assault Bike)
8 Single Arm DB OHS (Left Arm) (50/35)
8 Single Arm DB OHS (Right Arm) (50/35)
16 C2B

*18 minute cap

Rest 5 mins after cap

Metcon (AMRAP - Rounds and Reps)

8 min AMRAP
5 Strict HSPU
10 T2B

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Whiteboard:

Thursday, March 02, 2017

Male Clients

1

Robert
Herford

6:00 AM CrossFit

14:31

bike

2

Casey
Smith

5:00 PM CrossFit

10:00

bike, #50, rr=17.2 sabotage

3

Carlos
Jara

5:00 PM CrossFit

10:07

4

Antonio
Avila

5:00 PM CrossFit

12:07

5

Chad
Cockerill

6:00 PM CrossFit

15:10

35lbs

6

Steve
Schuler

6:00 PM CrossFit

15:45

20,15#DB,C2B

7

Brad
Brodzinski

6:00 PM CrossFit

15:58

25#db

8

Kason
Davis

6:00 PM CrossFit

16:34

#35

9

Todd
McDaniel

6:00 AM CrossFit

17:28

35# & RR (Rip Hand)

10

Emile
Anderson

9:00 AM CrossFit

17:35

11

Chris
Torre

6:00 PM CrossFit

17:45

RX on DB OHS, green band chest to bar

12

David
Seaman

6:00 PM CrossFit

18:00

Half 35 half 25

Female Clients

1

Michelle
Perno

5:00 PM CrossFit

11:42

10#, ring row

2

Meredith
Noll

5:00 PM CrossFit

13:54

3

Jenny
Rosas

5:00 PM CrossFit

14:08

4

Jasmine
Nivens

9:00 AM CrossFit

15:20

5

Courtney
Schuler

9:00 AM CrossFit

15:56

20# purple&red bands

6

Lorin
Scates

6:00 PM CrossFit

16:24

goblet squat thrusters.

7

Page
Hannon

6:00 PM CrossFit

16:35

green band, 20# db round 1, 15# db 2-4

8

Amanda
Stefanski

9:00 AM CrossFit

16:37

20 lb

9

Esther
Aguayo

9:00 AM CrossFit

17:06

5 c2b each rd, then kpu

10

Omayra
Rosa

9:00 AM CrossFit

17:38

12 cal row 12 pull up 16 goblet squat

11

Ivette
Morales

9:00 AM CrossFit

18:50