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These darn interruptions...

Here we have a classic style AMRAP, but with a twist. The running occurs at regular intervals during the workout to make getting more rounds and reps even harder. If necessary, scale the run distance to allow at least 2-3 minutes of the first 7, then 4-5 mintues of the second 7, and 5-6 minutes of the third. The cleans should be light enough to complete mostly unbroken sets in the early half of the workout. Scale the handstand pushups with piked pushups if needed, or dumbbell strict presses.

Metcon

Metcon (AMRAP - Rounds and Reps)

21 Minute AMRAP
20 Squats
10 Cleans @ 95/65
5 handstand pushups

@ 0:00 minutes - 800 meter Run
@ 7:00 minutes - 400 meter Run
@ 14:00 minutes - 200 meter Run

pick up where you left off in the round when you return from a run.

Rx+ =
105/75# Cleans
1 plate (45) or more deficit HSPU

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

Whiteboard:

Monday, July 09, 2018

Male Clients

1

Private

4:30 PM CrossFit

9 + 22

2

Colin
Fabry

9:00 AM Open Gym

7 + 5

Post WOD 200m Run

3

Alma
Kartchner

9:00 AM Open Gym

6 + 33

2 Plate deficit 115# Clean Post WOD 200meter Run = :53

3

Jacob
Polanco

6:30 PM Crossfit

6 + 33

4

Michael
Robinson

6:00 AM CrossFit

6 + 20

4

Nich
Thompson

9:00 AM Open Gym

6 + 20

5

Joseph
Stier

3:30 PM Crossfit

5 + 30

6

Christopher
Harriman

4:30 PM CrossFit

5 + 25

7

Larry
Barbeau

6:30 PM Crossfit

5 + 1

8

Benjamin
Green

5:30 PM CrossFit

3 + 27

9

Chris
Balsiger

9:00 AM Open Gym

7 + 10

10

Dennis
Florence

6:00 AM CrossFit

7 + 0

11

Scott
Jackson

6:30 PM Crossfit

6 + 23

12

Charles
Sturgeon

9:00 AM Open Gym

6 + 14

13

Dan
Meyer

6:30 PM Crossfit

4 + 31

14

Patrick
Madden

6:30 PM Crossfit

3 + 31

15

Tony
Martinez

5:30 PM CrossFit

2 + 33

16

Daren
Layton

6:00 AM CrossFit

7 + 24

strict press @95# in leiu of HSPU

17

Jeffrey
Stark

4:30 PM CrossFit

6 + 12

Pikes

18

Philip
Johnston

3:30 PM Crossfit

6 + 0

19

Michael
Barnacastle

3:30 PM Crossfit

5 + 30

piking handstand pushups

20

Steve
Beaulieu

9:00 AM Open Gym

5 + 22

Bike, Piked HSPU

21

Eric
Levy

4:30 PM CrossFit

4 + 30

rx clean, HSPU on box

22

Santiago
Robles

4:30 PM CrossFit

4 + 0

23

Kevin
Wilhelm

5:30 PM CrossFit

3 + 30

24

Caden
Barbeau

6:30 PM Crossfit

3 + 21

rx+ just less weight...

25

Scott
Cnockaert

6:30 PM Crossfit

3 + 15

First ever HSPU Wod!!! 2 Mats

26

David
Feehs

8:00 AM CrossFit

3 + 0

scaled

27

Joel
Pierce

6:00 AM CrossFit

0 + 0

5 rounds: 400 m run 3 hang cleans @ 80% Time: 10:10

Female Clients

1

Jennifer
Schleicher

9:00 AM Open Gym

7 + 31

2

Megan
Sturgeon

9:00 AM Open Gym

6 + 1

3

Megan
Barbeau

6:30 PM Crossfit

6 + 24

4

Niki
Robinson

9:00 AM Open Gym

6 + 21

5

Anastacia
Wagner

4:30 PM CrossFit

6 + 20

squats are extra rep

6

Rachel
Balsiger

3:30 PM Crossfit

5 + 30

75#

7

Madison
Shepherd

3:30 PM Crossfit

5 + 15

8

Kristen
Long

12 PM CrossFit

4 + 33

OMG

9

Amanda
Nye

3:30 PM Crossfit

4 + 31

10

Debra
Cnockaert

6:30 PM Crossfit

2 + 33

😣

11

Erin
Johnson

6:00 AM CrossFit

8 + 23

20# press

12

Nancy
Fairbanks

4:30 PM CrossFit

6 + 30

pike hspu

13

Jenna
Steele

5:30 PM CrossFit

6 + 25

all Rx except hand stand push ups w/ 2 abs

14

Michelle
Hancock

4:30 PM CrossFit

6 + 21

pike pu #55 clean

15

Amanda
Funke

5:30 PM CrossFit

6 + 20

16

Irish
Coussens

3:30 PM Crossfit

6 + 6

Box PPU + RX

17

Cindy
Layton

8:00 AM CrossFit

5 + 30

2 abmat HSPU, rest Rx

17

Juliette
Cnockaert

6:30 PM Crossfit

5 + 30

600m,400m,200m, pike pu, 35#

18

Ali
Florence

6:00 AM CrossFit

5 + 21

strict DB shoulder press 20#

19

Kariann
Stark

4:30 PM CrossFit

5 + 20

19

Tawn
Johnston

3:30 PM Crossfit

5 + 20

DB Push Press skierg

20

Andrea
Fabry

4:30 PM CrossFit

5 + 11

20

Marian
Squires

12 PM CrossFit

5 + 11

21

Anna
Brimmer

3:30 PM Crossfit

5 + 10

55# & Pike

22

Private

5:30 PM CrossFit

5 + 9

23

Kaitlyn
Fabry

9:00 AM Open Gym

5 + 7

2 strict hspus w/ 2 mats +3 pike

24

Judy
Meyer

6:30 PM Crossfit

5 + 2

bike 500m each, 40# cleans, Hand release push ups

25

Rachel
Brown

5:30 PM CrossFit

4 + 33

65#/2 abmats HSPU

26

Vanessa
Stier

5:30 PM CrossFit

4 + 30

50# clean and 20# ssp

27

Jen
Padilla

6:30 PM Crossfit

4 + 26

rx except hsp

28

Lily
Jackson

6:30 PM Crossfit

4 + 21

Pike PU, scaled run

29

Courtney
Randall

6:30 PM Crossfit

4 + 20

600m,400m,200m, pike pu

30

Samie
Garcia

3:30 PM Crossfit

4 + 16

55# cleans 20# strct press

31

Linda
Feehs

8:00 AM CrossFit

4 + 10

600m/400m/200m run, 55# cleans, piked pushed ups

31

Maryssa
Fairbanks

1:00 PM Open Gym

4 + 10

Handstand pike

32

Jean
Beaulieu

9:00 AM Open Gym

4 + 0

Piked Push-Ups , 55#

33

Gabrielle
Hauri

4:30 PM CrossFit

3 + 25

45# cleans; ab-mat pike push-ups

34

Robin
Newell

4:30 PM CrossFit

3 + 0