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Components

Metcon

Metcon

Metcon

Settings

Workout

7/9/19

No daycare or kids class all week. Regular schedule next week.

Warm-up

Metcon (No Measure)

1 min row or bike / childs pose / pigeon stretch / 200m run / :30 sec plank / 10 push-ups / 10 hallow rocks / spiderman
-then-
2 rounds
5 GM/ 5 Back Squat / 5 strict press / 5 RDL
-then-
200m run or row

Metcon

Metcon (3 Rounds for reps)

3 rounds for Calories (reps)
1 min Row
1 min rest

Metcon (3 Rounds for reps)

3 rounds for reps
1 min T2B
1 min rest

Scaling options
Knee ups
Sit-ups
GHD’s

Metcon (Time)

ADV RX
3 Rounds:
200m Run, 8 Bar MU
200m Run, 12 DB Snatches (70/50)

RX
3 Rounds:
200m Run, 8 C2B
200m Run, 12 DB Snatches (50/35)

Scaling options
3 Rounds:
200m Run, 8 Pull-ups or Ring rows
200m Run, 12 DB Snatches (35/20)

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

Whiteboard:

Tuesday, July 09, 2019

Male Clients

1

Johnny
Quilla

4:00 PM CrossFit

90 Total Reps

2

Ryan
Snitker

4:00 PM CrossFit

86 Total Reps

3

Brent
Miller

8:30AM CrossFit Class

83 Total Reps

4

Private

5:30 AM CrossFit

82 Total Reps

5

Alto
Shambles

8:30AM CrossFit Class

79 Total Reps

5

Hap
Clayton

8:30AM CrossFit Class

79 Total Reps

6

Brandon
Hedrick

4:00 PM CrossFit

78 Total Reps

7

Darius
Nouri

8:30AM CrossFit Class

77 Total Reps

8

Eli
Joy

5:30 PM CrossFit

75 Total Reps

9

Danny
Eckard

6:30 AM CrossFit

74 Total Reps

9

Donald
Stewart

5:30 PM CrossFit

74 Total Reps

10

Jason
Leach

12:00 PM CrossFit

73 Total Reps

11

Stephen
Kent

5:30 AM CrossFit

72 Total Reps

sit-ups / #50 db / rr

12

Dane
Sonnenberg

4:00 PM CrossFit

71 Total Reps

13

Robert
Johnson

5:30 PM CrossFit

70 Total Reps

14

Jason
Denis

4:00 PM CrossFit

68 Total Reps

14

Tyler
Denis

4:00 PM CrossFit

68 Total Reps

15

Chris
Morales

5:30 PM CrossFit

67 Total Reps

15

Jim
Tuttle

6:30 AM CrossFit

67 Total Reps

16

Lee
Blackwelder

5:30 PM CrossFit

66 Total Reps

17

King
of Verdict ...

12:00 PM CrossFit

65 Total Reps

18

Jordan
Calhoun

5:30 AM CrossFit

64 Total Reps

19

Brayden
Conrad

6:30 PM CrossFit

56 Total Reps

20

Chris
Hemrick

8:30AM CrossFit Class

55 Total Reps

21

Scott
Buckstad

5:30 AM CrossFit

53 Total Reps

22

Jumpin Jack
Schneider

4:00 PM CrossFit

0 Total Reps

63

23

Joey
Hager

6:30 PM CrossFit

62 Total Reps

24

Ken
Buckstad

5:30 AM CrossFit

61 Total Reps

25

Al
Moody

5:30 AM CrossFit

0 Total Reps

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

66 Total Reps

2

Teeter
Miller

5:30 PM CrossFit

63 Total Reps

3

Kate
Conrad

6:30 PM CrossFit

61 Total Reps

Tried to catch Brandi!!

4

Jenn
Warcola

9:30 AM CrossFit

60 Total Reps

4

Leslie
Auton

6:30 AM CrossFit

60 Total Reps

5

Hillary
Ledford

9:30 AM CrossFit

59 Total Reps

harper 23

6

Myra
Harmon

4:00 PM CrossFit

56 Total Reps

7

Katie
Tuttle

4:00 PM CrossFit

55 Total Reps

8

Shannon
Fichter

5:30 AM CrossFit

54 Total Reps

9

Miranda
Morales

12:00 PM CrossFit

53 Total Reps

carter 12 12 13=38

10

Alyson
Knight

4:00 PM CrossFit

51 Total Reps

10

Cindy
Orr

8:30AM CrossFit Class

51 Total Reps

11

Arden
Roderick

8:30AM CrossFit Class

50 Total Reps

12

Kelly
Nouri

9:30 AM CrossFit

48 Total Reps

13

chelsea
snitker

4:00 PM CrossFit

47 Total Reps

14

Jacki
Collins

8:30AM CrossFit Class

46 Total Reps

14

Lauran
Stump

6:30 PM CrossFit

46 Total Reps

15

Rhonda
Halford

6:30 AM CrossFit

41 Total Reps

16

Brandy
Hagler

4:00 PM CrossFit

53 Total Reps

17

Brittany
Miller

6:30 PM CrossFit

47 Total Reps

18

Alyssa
Baker

5:30 PM CrossFit

41 Total Reps

18

JULIA
SILVA

5:30 PM CrossFit

41 Total Reps