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Components

Metcon

Handstand Push-ups

Settings

Workout

Friday

Warm-up

15 mins

Metcon

Metcon (Time)

For time:
50 Cal Row
40 Front Squats (Rx+135/95)(95/75)
30 Active Knee Raises (Rx+ T2B)
20 Push Jerks (Rx+135/95)(95/75)
10 Pull-ups (Rx+ Bar MU)

*15 minute cap

Gymnastics

20 mins

Handstand Push-up Progressions

5 Wall Walks

3x10-20 Shoulder Taps (Each Arm)

5x5-10 HSPU
or
5x5-10 Pike Push-ups

Handstand Push-ups (5x5-10)

Handstand Push-ups

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

Whiteboard:

Friday, May 20, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

10:40

2

Alex
Sanchez

6:00 AM CrossFit

12:50

3

Eric
Robinson

9:00 AM CrossFit

13:12

MU's at the end are worse than waterboarding...

4

Gary
Blount

11:00 AM CrossFit

15:00

2 bar MU

4

Justin
Flatt

6:00 PM CrossFit

15:00

2 MU

4

Kason
Davis

5:00 PM CrossFit

15:00

+1 MU

5

Chad
Harrell

5:00 AM CrossFit

8:42

6

Andrew
Ross

6:00 PM CrossFit

9:54

7

Chad
Cockerill

9:00 AM CrossFit

12:02

8

Jason
Cansler

6:00 PM CrossFit

12:43

t2b mu 95#

9

Eddie
Morabito

11:00 AM CrossFit

13:06

10

Todd
McDaniel

5:00 AM CrossFit

10:09

75#, RR

11

Dan
Carley

5:00 AM CrossFit

10:19

box pull ups

12

Aaron
Muck

9:00 AM CrossFit

12:58

13

Daniel
Kuhner

6:00 AM CrossFit

14:55

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

10:11

75# t2b

2

Suzanne
Smith

5:00 PM CrossFit

11:08

75; t2b

3

Holli
Christ

6:00 AM CrossFit

12:23

4

Lana
Moeller

6:00 AM CrossFit

12:40

85 lbs + TTB

5

Macaira
Herford

6:00 AM CrossFit

11:07

65FS, 55PJ, RR

6

Brittany
Dirmann

11:00 AM CrossFit

12:30

RX all but pullups-RR

7

Cassie
Steck

11:00 AM CrossFit

12:59

75lbs rr

8

Courtney
Schuler

11:00 AM CrossFit

13:02

65#, rr Joel thanks for pushing me to do higher weight!

9

Shannon
Davis

5:00 PM CrossFit

13:10

ring rows

10

Cara
Stutts

6:00 PM CrossFit

14:33