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Workout

6.30.2022

Warm-up

1 set:
:20 jumping jacks
– Rest :10
:20 plank hold
– Rest :10
:20 jumping pull-ups
– Rest :10
:20 sit-ups
– Rest :10

1 set:
:20 jumping jacks
– Rest :10
:20 push-ups
– Rest :10
:20 kip swings
– Rest :10
:20 alternating v-ups
– Rest :10

1 set:
:20 jumping jacks
– Rest :10
:20 hand-release push-ups
– Rest :10
:20 pull-ups
– Rest :10
:20 v-ups
– Rest :10

Warm-Up

Toes to bar Practice & Tester

3 sets:
3 toes-to-bars
3 hand-release push-ups
3 pull-ups
– Rest :30 between sets.

Metcon

Metcon (Time)

10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups

Intermediate: 5-5-5
Beginner: Knee raises & ring rows

Warm-Up

Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.

Warm-Up

3 sets:
10 supine snow angels
10 prone snow angels

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

Whiteboard:

Thursday, June 30, 2022

Male Clients

1

Josh
Littauer

12:00 PM CrossFit

10:01

2

Chris
Skelton

12:00 PM CrossFit

10:57

Only ripped 6 fingers so that’s good I guess

3

Eric
Leininger

5:00 am CrossFit

11:18

4

Mickey
$ Admony

5:00 pm CrossFit

11:49

Tuesday

5

Tom
Machness

7:00pm CrossFit

12:53

6

Taylor
Smith

5:00 am CrossFit

13:58

t2B we’re first to go

7

Ido
Nagar

6:00 pm CrossFit

14:21

8

Eric
Micek

6:00 am CrossFit

14:36

9

Daz
Williams

6:00 am CrossFit

16:08

10

Noel
Janacek

7:00 am CrossFit

16:32

Shane 12:43. 7's of laying T2B, HRPU, banded PU (purp&black)

11

Rocky
Mattela

6:00 pm CrossFit

17:06

12

Hitesh
Patel

5:00 am CrossFit

17:29

13

Joseph
Pina

6:00 pm CrossFit

17:50

yay i beat Curl

14

Sudheer
Reddy

5:00 pm CrossFit

19:30

Good luck washing hands

15

Daniel
Russell

5:00 pm CrossFit

20:34

16

Ram
Machness

7:00pm CrossFit

22:07

RX+ : I washed my hands with soap afterwards

17

John
Curl

6:00 am CrossFit

23:48

ugh

18

Tom
Powers

12:00 PM CrossFit

14:27

5-5-5

19

Antonio
Perez

7:00pm CrossFit

15:00

20

Yanir
Snir

6:00 pm CrossFit

16:20

Jumping pull ups and knee ups

21

Kourtland
Hite

6:00 pm CrossFit

16:30

scaled 5 reps

22

Josh
Pipka

7:00 am CrossFit

17:15

banded pullup, lying t2b

23

Mark
Brooks

5:00 pm CrossFit

20:40

50 total reps (7x7+ 8x1)

24

Shuan
Davis

6:00 pm CrossFit

21:24

25

Anastacio
Nieves

12:00 PM CrossFit

0:00

Rx DNF

25

Ronen
Nagar

7:00pm CrossFit

0:00

DNF Hart rate go to 200 :( at round 7

Female Clients

1

Stephanie
Carenza

5:00 am CrossFit

18:35

2

Kris
Fanning

7:00 am CrossFit

20:00

pu form too wormy

3

Shivani
Patel

5:00 am CrossFit

23:52

4

Sandra
Ortega

6:00 pm CrossFit

0:00

DNF ripped hand. 6rnd. 18 reps. ; (

5

Morgan
Littauer

12:00 PM CrossFit

12:21

7,7,7, hand release pushups, knees to 90, jumping pull ups

6

Judy
Russell

5:00 pm CrossFit

13:04

inter - 5/5/5

7

Luz
Perez

6:00 pm CrossFit

14:45

8

LaToya
Banks

5:00 am CrossFit

15:53

5 each round, 2 banded pu

9

Cathy
Landry

12:00 PM CrossFit

16:38

555. T2b/k2ch

10

Sarah
Ezell

6:00 am CrossFit

16:40

toes to something, jumping pu

11

Michelle
Purcell

6:00 am CrossFit

17:10

40 t2b + 30 k90+, green band PU

12

Kelsea
Johnson

6:00 pm CrossFit

17:26

Banded Pull-ups (black band), toes to a point

13

Del
Cocroft

7:00 am CrossFit

20:00

jumping pullups, lying t2b, knee pushups