Public Whiteboard

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Components

Metcon

Weighted OH Sit-ups

15m/Gym/Met/Couplet

Black and Blue

Settings

Workout

5/25/2017

In's

3x9 Pull-ups
OR
3x4 Muscle-ups

Yoga/Mobility

Pigeon Pose

Warm-up

KB/Cardio Warm-Up

8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat

WOD

Metcon (Time)

10 Rounds for time w/ Partner
200 Meter Sprint Run or Row

Rest period is how long it takes your partner to complete 200 meters. Both partners will do 10 rounds

Score is time it takes both partners to completely finish 10 rounds.

You can RUN OR ROW as a team. My bad, I didn't specify. Thought I did.

Skill/Strength

Weighted OH Sit-ups (3x30)

Holding weight inline with your torso the whole time. no swinging of the arms.

Superhero Training

15m/Gym/Met/Couplet (AMRAP - Rounds and Reps)

15 Minute AMRAP
5 HSPU, 45lb Def.
200 meter run

Black and Blue (Time)

5 rounds for time
5 power cleans
10 burpees
Scaled: 95/75
Rx: 135/95
Rx+: 155/105; burpees over the bar

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

Whiteboard:

Thursday, May 25, 2017

Male Clients

1

Clark
moncure

6:30 AM CrossFit

9:44

running w/ Matt

1

Matt
Elbus

6:30 AM CrossFit

9:44

running w/ Clark

2

Sonny
Ruff

9:30 AM CrossFit

9:48

3

Matt
Osborn

6:30 PM CrossFit

10:54

run w/ Lauren

4

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

12:37

Row W/ Jared

4

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

12:37

Row w/ Grant

5

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

14:00

5

lance
cartwright

Lift Sesh w/ Jared 3PM-4P...

14:00

6

Cyrus
Medrano

5:20 PM CrossFit

14:22

Rows w/ Big Perm

6

King
Ray

5:20 PM CrossFit

14:22

Female Clients

1

Charlotte
Anderson

9:30 AM CrossFit

9:48

2

Laiken
Williams

6:30 AM CrossFit

10:53

Partner with Tracy

2

Tracy
Auber

6:30 AM CrossFit

10:53

Partner with Laiken

3

Lauren
Leet

6:30 PM CrossFit

10:54

run - w/Matt

4

Cathy
Holmes

5:20 PM CrossFit

10:55

Ran w/ Destinee

4

Destinee
Medrano

5:20 PM CrossFit

10:55

run with Cathy

5

Christina
Tovar

6:30 PM CrossFit

13:31

w.leianna.....the other twin

5

Leianna
Cooper

6:30 PM CrossFit

13:31

Rowing - Leianna RUnning - Christina

6

Private

Lift Sesh w/ Jared 3PM-4P...

14:00

7

Katie
Jaquet

6:30 AM CrossFit

17:12

rowing with Stephanie as partner

8

Judy
Spradlin

5:20 AM CrossFit

16:16

9

Stephanie
Alarcon

6:30 AM CrossFit

17:12

10

jennifer
wujciak

5:20 PM CrossFit

18:06