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Annie on the Run

Settings

Workout

6/15/17

Warm-up

20 Jumping jacks
5 Burpees
5 air squats (pause and hold bottom position for 3 seconds)
20 DU or singles
-then-
2 Rounds:
10 Lunges 5/leg
20 sec plank
-Then-
Soldier walks
Quad pull toe touch
Butt kicks

Metcon

Annie on the Run (Time)

100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run

200 m run is one lap around the building

Mobility

Metcon (No Measure)

3 min at each station
Station 1:
Rollout
Station 2:
Back smash
Station 3:
Chest smash
Station 4:
Glutes/hamstrings
Station 5:
Child's pose
Downward facing dog

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

Whiteboard:

Thursday, June 15, 2017

Male Clients

1

Derek
Halford

8:30AM CrossFit Class

12:25

2

Brandon
Hedrick

5:30 AM CrossFit

12:45

3

Private

4:00 PM CrossFit

17:44

4

Brent
Miller

8:30AM CrossFit Class

17:55

blahhhhhhh

5

Jason
Leach

12:00 PM CrossFit

18:50

6

Zack
DeBerry

5:30 AM CrossFit

18:53

Those DU Got me

7

Tommy
Grey

5:30 PM CrossFit

19:14

8

Patrick
Mizzell

9:30 AM CrossFit

22:55

9

Derrick
Ledford

6:30 PM CrossFit

14:50

Single-leg singles

10

Rhett
Reiser

8:30AM CrossFit Class

17:55

singles

11

Stephen
Kent

5:30 AM CrossFit

18:32

SU

12

Toni
Huber

5:30 AM CrossFit

18:36

Singles

13

Bill
Knight

5:30 PM CrossFit

19:50

singles x2 du push ups 2nd round

14

King
of Verdict ...

12:00 PM CrossFit

19:56

single under x 2

15

Robert
Johnson

5:30 PM CrossFit

20:31

2x Singles

16

Andy
Pridmore

5:30 PM CrossFit

21:04

2x singles

17

Eric
Maillet

8:30AM CrossFit Class

23:12

1:1 singles

18

Brad
May

6:30 PM CrossFit

23:48

singles

Female Clients

1

Cambell
Vander Haar

9:30 AM CrossFit

15:06

2

Alyson
Knight

6:30 PM CrossFit

15:43

3

Maddy
Fero

5:30 AM CrossFit

17:31

4

Private

8:30AM CrossFit Class

23:40

5

Amanda
Vander Haar

9:30 AM CrossFit

24:57

6

Amy
Plonk

8:30AM CrossFit Class

15:58

singles (times 2)

7

Cambell
Vander Haar

4:00 PM CrossFit

16:37

2 x singles

8

Jennifer
Pridmore

5:30 PM CrossFit

18:04

singles

9

Nancy
Treadgold

5:30 PM CrossFit

19:37

1.25 potty break. Singles x2

10

Lisa
Hummel

8:30AM CrossFit Class

20:26

bike for du, row for run

11

Hillary
May

6:30 PM CrossFit

20:51

single jump ropes

12

Cheri
Howard

5:30 AM CrossFit

21:23

Bike su row

13

Katie
Tuttle

4:00 PM CrossFit

21:51

counted all du attempts

14

Ashley
Dellinger

5:30 AM CrossFit

22:06

Singles

15

Jodie
Silver

9:30 AM CrossFit

31:24

recovery day my ass

16

Nikki
Stewart

9:30 AM CrossFit

0:00

No clue what my time was, singlesx2, Ghd instead of an mat