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Components

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

30 mins

Pull-up Progressions
5 sets NFT
5 Scapular Pull-ups
10-20 sec Hollow Hold
10 Beat Swings
10-20 sec Arch Hold

5 minute EMOM
5-10 Kipping Pull-ups
*Or at current level

Metcon

Metcon (3 Rounds for reps)

3 Sets
30 second HS Hold
30 second rest

Right into…

3 sets
30 DUs/SUs
30 second rest

Right into…

3 sets
30 second HR Push-ups
30 second rest

*3 rounds for reps - Record lowest HS Hold time, total DU and total push-ups for score

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

Whiteboard:

Wednesday, July 01, 2015

Male Clients

1

Alex
Sanchez

11:00 AM CrossFit

335 Total Reps

2

Jason
Cansler

5:00 PM CrossFit

276 Total Reps

3

Brandon
Shuck

5:00 PM CrossFit

272 Total Reps

4

DJ
Clancy

11:00 AM CrossFit

226 Total Reps

5

Gary
Blount

11:00 AM CrossFit

223 Total Reps

6

Tyler
Johnson

6:00 PM CrossFit

210 Total Reps

7

Jose
Aguayo

5:00 PM CrossFit

208 Total Reps

8

John
Tysinger

5:00 PM CrossFit

202 Total Reps

9

James
Gutin

9:00 AM CrossFit

189 Total Reps

10

Luke
Swanson

11:00 AM CrossFit

349 Total Reps

SU

11

Andrew
Ross

5:00 PM CrossFit

291 Total Reps

12

Chad
Harrell

5:00 AM CrossFit

283 Total Reps

Singles

13

JR
Nunn

5:00 AM CrossFit

276 Total Reps

14

christopher
carroll

11:00 AM CrossFit

275 Total Reps

15

Chad
Cockerill

6:00 PM CrossFit

272 Total Reps

16

Justin
Schweizer

6:00 PM CrossFit

263 Total Reps

17

Alan
Rosero

5:00 PM CrossFit

241 Total Reps

s/u

18

Dusty
White

9:00 AM CrossFit

188 Total Reps

19

Frank
Carns

9:00 AM CrossFit

135 Total Reps

20

Thomas
Wiggins

5:00 AM CrossFit

114 Total Reps

single

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

206 Total Reps

2

Amy
Bullock

7:00 PM CrossFit

201 Total Reps

3

Esther
Aguayo

5:00 PM CrossFit

199 Total Reps

4

Colleen
Beamon

6:00 AM CrossFit

283 Total Reps

5

Julia
Sanchez

11:00 AM CrossFit

277 Total Reps

SU

6

Summer
Nunn

5:00 AM CrossFit

273 Total Reps

7

Tracie
Guild

6:00 AM CrossFit

271 Total Reps

8

Wendy
Raider

5:00 PM CrossFit

267 Total Reps

9

Private

5:00 AM CrossFit

249 Total Reps

10

Gina
Schweizer

6:00 PM CrossFit

239 Total Reps

11

Shelly
Jones

9:00 AM CrossFit

237 Total Reps

12

Jen
Neurohr

7:00 PM CrossFit

236 Total Reps

SU

13

Samantha
Thompson

5:00 PM CrossFit

188 Total Reps

14

Erin
Adamaitis

6:00 AM CrossFit

162 Total Reps

15

Corey
Knight

7:00 PM CrossFit

157 Total Reps