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Components

Front Rack Lunge

Metcon

Metcon

Settings

Workout

Thursday

Strength

A: Front Rack Lunge (6 - 6 - 6 - 6 climbing)

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
12 minute AMRAP of:
12 toes to bar
25' goblet lunges (50/35)
24 double-unders
25' goblet lunges (50/35)

Rx+ =
12 minute AMRAP of:
16 toes to bar
25' front rack dumbbell lunges (50s/35s)
48 double-unders
25' front rack dumbbell lunges (50s/35s)

Extra

C: Metcon (Time)

Rx =
2 rounds of:
35/25 calorie bike
50 calorie row
1 minute rest

Rx+ =
3 rounds

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Whiteboard:

Thursday, March 17, 2022

Male Clients

1

Anthony
Vorachak

CrossFit: 6:00 AM

1 x 6 @ 305 lbs

2

Andy
Kaestle

CrossFit: 5:00 AM

1 x 6 @ 230 lbs

3

Luke
Amen

CrossFit: 12:00 PM

1 x 6 @ 205 lbs

4

Jesse
Cook

Open Gym

1 x 6 @ 190 lbs

5

Johndavid
Storn

CrossFit: 12:00 PM

1 x 6 @ 185 lbs

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 6 @ 175 lbs

6

Private

Open Gym

1 x 6 @ 175 lbs

6

John
Mullen

CrossFit: 5:00 AM

1 x 6 @ 175 lbs

7

Jon
Falkenburg

CrossFit: 12:00 PM

1 x 6 @ 165 lbs

8

Ben
Kulp

CrossFit: 6:00 AM

1 x 6 @ 145 lbs

9

Bud
Vazquez

CrossFit: 6:00 AM

1 x 6 @ 125 lbs

Female Clients

1

Anna
McKay

CrossFit: 12:00 PM

1 x 6 @ 155 lbs

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 6 @ 155 lbs

2

Irma
Vlasac

CrossFit: 6:00 AM

1 x 6 @ 135 lbs

3

Private

CrossFit: 5:30 PM

1 x 6 @ 105 lbs

4

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 6 @ 75 lbs

5

Katie
Hornstein

CrossFit: 12:00 PM

1 x 6 @ 65 lbs

6

Liz
Storn

CrossFit: 4:30 PM

1 x 6 @ 55 lbs