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Components

Metcon

Metcon

Metcon

Handstand Walk

Settings

Workout

Wed

Main WOD

Metcon (6 Rounds for time)

30/20 cal row @ 95%
Rest 3 min between sets
During rest accumulate 60s of plank
6 sets

Metcon (Time)

3 sets @ 80% effort
5/3 MU
40 DUs
20 Wallball heavy

Metcon (Time)

Comp class - 3 sets @ 80%
20 TTB
40 DUs
20 Wallball

Handstand Walk (Take 15 min and practice )

Handstand Walk

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Whiteboard:

Wednesday, March 30, 2016

Male Clients

1

Aaron
Johnston

4:30 PM CrossFit

5:58

2

Rob
Boek

5: 30 AM CrossFit

6:13

3

Joey
King

4:30 PM CrossFit

6:25

4

Bradley
O'Neal

4:30 PM CrossFit

6:54

5

Scott
Boss

5: 30 AM CrossFit

7:04

6

Avery
Jessup

6:30 AM CrossFit

7:10

7

Brad
Mcpherson

5: 30 AM CrossFit

7:23

8

Joe
Vithayathil

11:30 AM CrossFit

7:31

9

Rob
D'Angelo

4:30 PM CrossFit

7:45

10

Dave
Anderson

4:30 PM CrossFit

7:59

11

Private

5: 30 AM CrossFit

8:32

12

Fred
Peterson

4:30 PM CrossFit

9:40

13

Ram
Hernandez

5: 30 AM CrossFit

10:40

14

bill
hall

6:30 AM CrossFit

10:41

15

Jonathan
Bermudez

8:45 AM CrossFit

7:24

16

Jens
Deppe

11:30 AM CrossFit

7:35

17

Dave
Mosher

8:45 AM CrossFit

8:10

18

Bruce
Barnes

4:30 PM CrossFit

10:27

19

Jeff
Hough

5: 30 AM CrossFit

11:04

Female Clients

1

miki
hipp

4:30 PM CrossFit

5:21

2

Christine
Ford

11:30 AM CrossFit

5:38

3

Haley
Bury

6:30 PM CrossFit

5:43

4

Kindra
Veith

6:30 PM CrossFit

5:57

5

Beth
Poore

11:30 AM CrossFit

6:04

6

Katelin
Turner

6:30 PM CrossFit

6:05

7

Lindsay
Durfee

4:30 PM CrossFit

6:51

8

Katie
HIlgemann

5: 30 AM CrossFit

6:54

9

Paige
Ueltschey

5: 30 AM CrossFit

7:05

10

Krysta
Besser

8:45 AM CrossFit

7:19

11

Rana
Schnaubelt

4:30 PM CrossFit

8:09

12

Cheri
Lebrun

5: 30 AM CrossFit

8:24

13

Chantell
Fukumae

6:30 PM CrossFit

0:00

finished 23:25

14

Karen
Mount

11:30 AM CrossFit

7:59

15

Stephanie
Speros

6:30 PM CrossFit

10:27