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Components

Tabata Calories

Push Press

Shoulder Press

Metcon

Double-Unders

Settings

Workout

Monday, April 1st

Don't forget April 6th at 11am Free Seminar on Hormone Therapy. Open to the public

Warm-up

Run 800m
Cossack Stretch x10m
Samson Stretch x10m
20 Burpee bar touches

Tabata Calories (8 Rounds for reps)

Choose your weapon:
Air Assault Bike
Ski Erg
Row Erg

Push Press (10@60%, 8@70%, 6@75%, 4@80%)

Push Press

Shoulder Press (10@60%, 8@65%, 8@70%, 8@75%)

Shoulder Press

Jump Rope Warm-Up

7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles

Metcon (AMRAP - Rounds and Reps)

AMRAP 8 Minutes
Max Unbroken Double-Unders
10 Perfect Renegade Rows (L+R=1)

Renegade rows should not be sloppy. Recruit every muscle you can. Don't go too light, don't go too heavy.
Record your max unbroken double-unders separately.

Double-Unders (Record the highest unbroken set from the workout)

Double-Unders

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

Whiteboard:

Monday, April 01, 2019

Male Clients

1

James
Nunley

5:00 PM CrossFit

67 Total Reps

2

Scott
Huter

12:00 PM CrossFit Advance...

62 Total Reps

Row

3

Coach
Jose

4:00 PM CrossFit

61 Total Reps

row

3

walter
vizcaino

9:30 AM CrossFit

61 Total Reps

row

4

Coach
Jake

12:00 PM CrossFit Advance...

60 Total Reps

5

Phil
Beltran

4:00 PM CrossFit

58 Total Reps

58 total

6

Coach
Tony

12:00 PM CrossFit Advance...

52 Total Reps

6

Patrick
Elsasser

12:00 PM CrossFit Advance...

52 Total Reps

7

Rafael
Sanchez Vera

5:00 PM CrossFit

48 Total Reps

8

Coach
Crafty

4:00 PM CrossFit

47 Total Reps

SKI ERG

9

Edward
Bennett

9:30 AM CrossFit

44 Total Reps

Ski ERG

10

Private

6:00 PM CrossFit

0 Total Reps

Female Clients

1

Michelle
Kibby

9:30 AM CrossFit

51 Total Reps

Row

2

Ana
V

9:30 AM CrossFit

49 Total Reps

row

3

Beth
Johnson

5:00 PM CrossFit

48 Total Reps

row

3

Gabby
Vizcaino

4:00 PM CrossFit

48 Total Reps

Rower

3

Private

5:00 PM CrossFit

48 Total Reps

4

Sandy
“Pants” Diaz

5:00 PM CrossFit

47 Total Reps

row

5

Sheri
Koch

8:30 AM CrossFit

45 Total Reps

6

Debbie
Currlin

4:00 PM CrossFit

44 Total Reps

7

Drienna
Green

8:30 AM CrossFit

43 Total Reps

8

Bautista “B”
Spears

9:30 AM CrossFit

42 Total Reps

9

Amy
Wilson

4:00 PM CrossFit

41 Total Reps

SKI ERG 41 CAL

9

Dawn
Levins

5:00 AM CrossFit

41 Total Reps

ski

10

Leanne
Ewald

12:00 PM CrossFit Advance...

40 Total Reps

average 5 cal per 20 sec. felt like I kept at pace but HR was in ...

10

Natalia “Nati”
Bernard

6:00 PM CrossFit

40 Total Reps

11

Ann
Kent

8:30 AM CrossFit

38 Total Reps

Ski erg. Loved it!

12

Renetta
Johnson

8:30 AM CrossFit

35 Total Reps

13

Jayme
Pilon

9:30 AM CrossFit

30 Total Reps

AA

13

Yianoula
“Nola” Warne

6:00 PM CrossFit

30 Total Reps

Ass Bike

14

Heather
Turski

12:00 PM CrossFit Advance...

0 Total Reps

AS

15

Alexis
Nieto-Andrews

8:30 AM CrossFit

49 Total Reps

16

Coach
K

6:00 AM CrossFit

46 Total Reps

AA

17

Victoria
Covarrubias

5:00 AM CrossFit

45 Total Reps

Row

18

Brooke
Beardsley

9:30 AM CrossFit

29 Total Reps