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Workout

Tuesday, March 5

Warm-up

Run 500m
World's 2nd Greatest Stretch x4 to each side

Metcon (AMRAP - Rounds)

AMRAP 25 Minutes
Run 400m
Row 500m
Air Assault Calories x15

Each section should be sub two minutes. One burpee penalty for failure to complete any section in less than two minutes. Payment due immediately before continuing

Back Squat (8-6-4-6-8)

Back Squat

Do these squats after the Monostructural Triplet.
2 minutes rest between sets--After you rack your weight, check the clock and rest 2 minutes.

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

Whiteboard:

Tuesday, March 05, 2019

Male Clients

1

Billy
Dedich

4:00 PM CrossFit

4 Rounds

+100 m run

1

Coach
Charles

4:00 PM CrossFit

4 Rounds

4 rounds + 400m run + 91m row

1

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

4 Rounds

1

Paul
Greive

12:00 PM CrossFit Advance...

4 Rounds

+200 run

1

Phil
Beltran

4:00 PM CrossFit

4 Rounds

1

Rafael
Sanchez Vera

6:00 PM CrossFit

4 Rounds

2

Andrew
Kibby

8:30 AM CrossFit

3 Rounds

+ 200 run & 100m row

2

Coach
Jose

4:00 PM CrossFit

3 Rounds

2

Craig
Radke

4:00 PM CrossFit

3 Rounds

400m + 41 cal row

2

Darrin "D"
Kent

12:00 PM CrossFit Advance...

3 Rounds

+ run & row

2

Edward
Bennett

9:30 AM CrossFit

3 Rounds

Plus 400m run & 409m row

2

Espo
Espinosa

9:30 AM CrossFit

3 Rounds

400m run + 100 m row

2

James
Nunley

5:00 PM CrossFit

3 Rounds

5 cal into 4th

2

Patrick
Elsasser

9:30 AM CrossFit

3 Rounds

Plus 400meter run. No penalties.

2

Rick
Kordick

12:00 PM CrossFit Advance...

3 Rounds

425 meeters

2

Ryan
Aker

4:00 PM CrossFit

3 Rounds

And 1 run. No burpee penalties. 🤮

2

Scott
Mann

12:00 PM CrossFit Advance...

3 Rounds

finished run and row, 6 calories

3

Tyler
Wood

12:00 PM CrossFit Advance...

4 Rounds

4 + 62 DUs; 100 double unders instead of run

4

Coach
Tony

12:00 PM CrossFit Advance...

1 Rounds

Modified after i pulled up "Old"!!!

Female Clients

1

Amy
Wilson

8:30 AM CrossFit

3 Rounds

completed run in 4th

1

Angela
Young

12:00 PM CrossFit Advance...

3 Rounds

3+400 m run no penalties

1

Britnee
Fradd

5:00 PM CrossFit

3 Rounds

finished 4th 400 @ 25:52

1

Coach
Jaime

8:30 AM CrossFit

3 Rounds

Went out for run

1

Coach
K

6:00 AM CrossFit

3 Rounds

Finished at 100 m row in 4th

1

Drienna
Green

9:30 AM CrossFit

3 Rounds

1

Mallory
Thompson

4:00 PM CrossFit

3 Rounds

1

Michelle
Kibby

9:30 AM CrossFit

3 Rounds

1 cal Bike in 4th

1

Sissy
Bojorquez

12:00 PM CrossFit Advance...

3 Rounds

1

Yianoula
“Nola” Warne

9:30 AM CrossFit

3 Rounds

10 burpees

2

Leah
Braun

12:00 PM CrossFit Advance...

2 Rounds

The rowing got me- 2 penalties

3

Bautista “B”
Spears

4:00 PM CrossFit

3 Rounds

Rx 1st round. Mod 2 & 3. 400m + 160m

3

Beth
Johnson

5:00 PM CrossFit

3 Rounds

Finished the row,and 7 calories. Modified 300 run 400 M row

3

Coach
Geo

9:30 AM CrossFit

3 Rounds

200m brisk walk, 50 KB swings, 15 Cal Bike

3

Gloria
Marrufo

5:00 PM CrossFit

3 Rounds

9.7 cal on bike

3

Heather
Turski

12:00 PM CrossFit Advance...

3 Rounds

+300 run/ 400m row

3

Kenzie
Farrier

4:00 PM CrossFit

3 Rounds

400m row, 12 a.s. cal, finished 400 m run

3

Kerri
Evans

5:00 PM CrossFit

3 Rounds

finished run and 286 of row

3

Private

5:00 PM CrossFit

3 Rounds

3

Melanie
Sellars

5:00 PM CrossFit

3 Rounds

plus 400 meters rower. Holy shit Tony!

3

Renetta
Johnson

8:30 AM CrossFit

3 Rounds

Finished 300m run in 4th rd

3

Sally
Gjeloshaj

9:30 AM CrossFit

3 Rounds

Completed 4th run, row + 5 cal air assault

3

Victoria
Covarrubias

5:00 AM CrossFit

3 Rounds

Bike & row

4

Private

6:00 AM CrossFit

2 Rounds

4

Shirley
Copeland

6:00 AM CrossFit

2 Rounds

100m walk 300m row

5

Presleigh
Pilon

4:00 PM CrossFit

1 Rounds

6

Jellian
Martinez

4:00 PM CrossFit

0 Rounds

300 m run, 400 m row, 12 cal bike