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Workout

06May2016

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mobility:
1) Posterior Chain Floss
2) Band Pull
3) Calf Smash

Metcon

Metcon (Time)

For Time:

800m Run
60 Deadlifts (135/95)
30 Handstand Push-Ups
400m Run
40 Deadlifts (185/135)
20 Handstand Push-Ups
200m Run
20 Deadlifts (225/155)
10 Handstand Push-Ups

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

Whiteboard:

Friday, May 06, 2016

Clients:

Male Clients

1

Grant
Burdeau

4:00 PM CrossFit

26:00

2

Andrew
Stitzel

4:00 PM CrossFit

26:10

3

Justin
Stein

9:30 AM CrossFit

28:06

4

Jason
Mashburn

4:00 PM CrossFit

28:36

5

Anthony
Hodges

5:00 PM CrossFit

29:49

6

George
Boulware

4:00 PM CrossFit

23:30

95 deadlift off the box

7

Bob
Portell

6:00 PM CrossFit

25:00

95 115 135 DL BOX HSPU

8

Steve
Johnson

6:00 AM CrossFit

27:39

scaled to hell

9

Gary
Hilligoss

9:30 AM CrossFit

27:48

Scaled HSPU Rx DL

10

Greg
Mathison

4:00 PM CrossFit

28:45

RX on dead lift!!! Scaled hpup to wall walks and box

11

Rob
Zarrella

5:00 PM CrossFit

36:00

DL 95/115/135 lbs

Female Clients

1

Elizabeth
Burke

6:00 AM CrossFit

25:05

85, 105, 125

2

Mia
Mudd

4:00 PM CrossFit

28:24

First round: 75 lbs Second Round: 95 lbs

2

Shequia
Mashburn

4:00 PM CrossFit

28:24

First round: 75 lbs Second round: 95 lbs