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Metcon

Metcon

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Workout

WOD - Wednesday, March 7, 2018

Warm-up

Row 500
Foam Roll/Mobility as Needed

2x
30s Hand Stand Hold
5 Pushups
10 Mountain Climbers
15 Air Squats

Metcon

Metcon (3 Rounds for time)

Every 10 Minutes, for 30 Minutes (3 rounds):

Run 400
30 Bulgarian Split-Squats (15 each leg)
15 Burpees
Run 400

Times will be a cumulative score. Ex: R1= 8:15, R2= 8:30, R3= 9:00. Total time would be 25:45.

Note: If not complete within 8 minutes in Round 1, scale lunges and burpees to 20 and 10.

Cash Out

Metcon (AMRAP - Reps)

AMRAP 4

Sit-ups
At the top of each minute complete 5 V-ups or lemon squeezers

Score is total situps

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

Whiteboard:

Wednesday, March 07, 2018

Male Clients

1

Ken
Walma

5:00 AM CrossFit

15:20

5:29, 5:00, 4:51

2

Brandon
Henry

5:00 AM CrossFit

15:33

3

Bryan
Bureau

5:30 PM CrossFit

16:04

4

Larry
Glozier

5:00 AM CrossFit

16:41

5

Paul
Miller

8:00 AM CrossFit

17:26

5:55, 5:49, 5:42

6

Ying
Guo

7:30 PM CrossFit

18:14

7

Casey
Hall

5:30 PM CrossFit

18:37

8

Erik
Manning

4:30 PM CrossFit

19:47

9

Private

4:30 PM CrossFit

20:32

10

Travis
Trotter

4:30 PM CrossFit

20:44

11

Steve
Golden

5:30 PM CrossFit

20:57

12

Robin
Gautham Mu ...

6:00 AM CrossFit

22:10

13

Rich
Marino

5:30 PM CrossFit

22:16

14

Jason
Rogers

10:00 AM CrossFit

22:58

15

Dave
Lombardo

5:00 AM CrossFit

23:31

16

Tim
Gaddis

8:00 AM CrossFit

24:15

17

Lee
Whetstone

7:30 PM CrossFit

21:39

18

Private

6:00 AM CrossFit

21:52

19

Steven
Olson

5:30 PM CrossFit

21:56

20

Private

5:00 AM CrossFit

22:02

21

Tom
Boyle

5:00 AM CrossFit

23:46

22

Jeff
Austin

8:00 AM CrossFit

29:07

20 BS's 19 Burps

Female Clients

1

Saskia
Arnesen

4:30 PM CrossFit

17:03

2

Jessica
Chauncey

5:00 AM CrossFit

17:11

3

Kasey
Kohring

5:30 PM CrossFit

17:31

4

Rachel
Blackwell

10:00 AM CrossFit

18:54

5

Allison
Elliott

5:00 AM CrossFit

19:51

6

Alexis
Angier

8:00 AM CrossFit

20:18

7

Hannah
Teece

Drive Thru

21:05

8

Kelsey
Questel

6:00 AM CrossFit

21:26

9

Liz
Bunker

4:30 PM CrossFit

21:29

10

Juliana
Brooks

6:00 AM CrossFit

21:55

11

Becca
Roper

5:30 PM CrossFit

22:09

12

Sharon
Brooks

6:00 AM CrossFit

22:21

13

Nora
Elwell

4:30 PM CrossFit

22:37

14

Angela
Ing

8:00 AM CrossFit

23:00

15

Amy
Linton

Drive Thru

23:15

16

Lori
Sims

4:30 PM CrossFit

23:50

17

Kerry
Welch

10:00 AM CrossFit

23:56

18

Selena
Richter

Drive Thru

24:07

19

Lori
Adkins

8:00 AM CrossFit

24:23

20

Victoria
Duncan

5:00 AM CrossFit

25:58

21

Kayla
West

7:30 PM CrossFit

21:22

22

Shelby
Wilson

7:30 PM CrossFit

22:01

23

Brenda
Miller

8:00 AM CrossFit

22:54

left leg weak!

24

Julie
Fowler

Drive Thru

23:59

25

LeAnn
Austin

8:00 AM CrossFit

24:36

lunges need to go lower

26

Michelle
Gillespie

8:00 AM CrossFit

24:43

Cut entire workout in half. Biked instead of run :/

27

Private

10:00 AM CrossFit

25:25

28

Teresa
Eubanks

8:00 AM CrossFit

26:54