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400m Run

Metcon

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Workout

06/13/2016

Conditioning

3: 400m Run (Time)

Max Effort 400m Run

3 Max effort 400m Runs.
Rest 1:1 ratio
PENALTY: 1 Thruster (75/55) for every second that your time increases per round.
*The coach can apply a penalty if they think you are not applying max effort. :)

Workout of the Day

Metcon (4 Rounds for reps)

TABATA
Ring Dips
Sit-ups
Back Squats (95/65)
Passthroughs (F/B=1)

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

Whiteboard:

Monday, June 13, 2016

Male Clients

1

Zach
Reeves

5:45 PM CrossFit

1:20

1:28 1:25 1:20

2

kyle
lawles

5:45 AM CrossFit

1:21

1:21 1:27 1:42

3

Cameron
Reeves

5:45 AM CrossFit

1:28

1:28, 1:32, 1:34

4

Joshua
Dye

5:45 PM CrossFit

1:30

1:33/1:30/1:36

5

wesley
pope

5:45 PM CrossFit

1:31

1;31 1;34 1;32

6

phillip
wise

6:45PM CrossFit

1:38

1:38 1:45 1:53

7

jacob
sanchez

6:45PM CrossFit

1:39

1:40 1:39 1:41

8

BoBo
Morrow

5:45 PM CrossFit

1:40

1:50 1:50 1:40

9

Will
Miller

6:45PM CrossFit

1:50

1:50 1:55 1:58

10

Aaron
Forehand

8:30AM CrossFit

2:02

11

chris
veal

5:45 PM CrossFit

2:00

2:15 2:40

Female Clients

1

Chelsea
Hilliard

6:45PM CrossFit

1:24

2

Brooke
Silverthorn

8:30AM CrossFit

1:25

3

NATALIE
LAWLES

8:30AM CrossFit

1:40

4

Tracy
May

8:30AM CrossFit

1:41

5

Dana
Forehand

8:30AM CrossFit

1:52

6

Maggie
Webb

5:45 PM CrossFit

1:57

2:03, 1:57, 2:18

7

Jacqui
Morrow

5:45 PM CrossFit

2:00

2 14, 2 05

8

Sarah
Arora

5:45 AM CrossFit

2:01

141, 155, 201

9

Vanessa
Herrera

8:30AM CrossFit

2:02

10

Sarah
Tolentino

8:30AM CrossFit

2:04

11

jesseca
jackson

8:30AM CrossFit

2:08

12

Layne
Mulamba

5:45 PM CrossFit

1:38

1:44, 1:42 Row

13

Brenna
Braddock

5:45 AM CrossFit

1:40

1:40 1:45 1:50

14

Malinda
Gomez

5:45 AM CrossFit

2:00

2:30.2:30

15

Sydney
Berg

5:45 PM CrossFit

2:15

2:24, 2:19

16

Jenn
Reeves

5:45 PM CrossFit

2:19

2:37, 2:24,2:19