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Components

100 Air Squats

8/3 ABS, ABS, and mor ...

Row (Decrease) Run (I ...

3 min ME Double Unders

Settings

Workout

6/16/2017

In's

3x15 GHD Oblique Twists

Yoga/Mobility

Couch Stretch
Dragon Pose

Warm-up

Warm-up Gymnastics

7 Minute Warm-up
5 Pushups
5 Inch Worms
10 Kip swings
10 Side-to-Side Lunges
20 pass throughs

Skill/Strength

Spending 8 Minutes working on squat therapy. Perfecting our air squat.

100 Air Squats (Time)

100 Air Squats for time

5 Minute Time Cap

WOD

8/3 ABS, ABS, and more ABS (Time)

50 Toes-2-Bar
50 Torso Twists w/ DB/KB, 35/26
50 Strict Sit-ups
50 V-Ups
50 Knees-2-Elbows

Spec Ops Training

Mental note

Alternate cardio day. Go Ham like a Hamster.

Row (Decrease) Run (Increasing) (Time)

20 minute time cap
Row 750
Run 1/4 mile
Row 500
Run 1/2 mile
Row 250
Run 3/4 mile

3 min ME Double Unders (AMRAP - Reps)

3 Minutes for Max Effort Double Unders

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

Whiteboard:

Friday, June 16, 2017

Male Clients

1

Jared
Williams

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

1:45

unbroken

2

Grant
McHaney

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

2:14

20lb Vest

3

Brandon
Dues

5:20 PM CrossFit

2:17

w/ 20# Vest.

4

Sonny
Ruff

4:10PM CrossFit

2:20

5

Gary the Snail
(Sean Gresham)

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

2:31

6

Jeremy
Springer

4:10PM CrossFit

3:19

with 20lb vest

7

Matt
Osborn

9:30 AM CrossFit

4:20

8

Freddy
Aubert

5:20 AM CrossFit

3:30

9

Todd
Geohagan

6:30 AM CrossFit

3:52

over 14lb ball

10

Brennan
Kirkpatrick

5:20 AM CrossFit

4:23

11

Jeanpaul
Milord

6:30 PM CrossFit

5:00

74 air squats

Female Clients

1

Christina
Tovar

5:20 PM CrossFit

1:55

2

Katie
Harris

5:20 PM CrossFit

2:00

3

Tracy
Auber

Open Gym 5:20AM-10:30AM

2:08

4

Private

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

2:18

5

Andrea
Sierra

6:30 AM CrossFit

2:21

fuck yeah RX baby lol

5

Charlotte
Anderson

9:30 AM CrossFit

2:21

6

Heather
Powell

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

2:54

7

Brianne
LeBlanc

9:30 AM CrossFit

2:55

8

Janet
James

5:20 AM CrossFit

3:17

9

Rachel
Kimbrell

Open Gym 5:20AM-10:30AM

3:25

10

Kim
Coffee

9:30 AM CrossFit

3:42

with 20lb vest

11

Katie
Jaquet

9:30 AM CrossFit

3:46

12

Buffie
Plack

9:30 AM CrossFit

3:55

13

Kaitlyn
Vogel

9:30 AM CrossFit

4:36

14

Geralynn
Hughes

6:30 AM CrossFit

4:50

15

Stephanie
Alarcon

6:30 AM CrossFit

4:52

16

Heather
valenzuela

6:30 PM CrossFit

2:41

17

Private

4:10PM CrossFit

3:11

18

jennifer
wujciak

4:10PM CrossFit

3:33

19

Nayddan
Milord

6:30 PM CrossFit

5:00

90 air squats