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Metcon

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Workout

7/12/18

Partner Warmup
2 Rounds
Partner A (row progression)
5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips
5 Cal Row arms with leaning forward and bending at the hips. Still no legs
5 Cal Row full body

Partner B
5 PVC pass threws
5 PVC OHS
5 # plate arm raises
15 Mountain climbers
5 supermans
5 hallow rocks

-then-
Soldier walks
Quad pull / toe touch
Knee tucks
Butt kicks
cherry pickers

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Rest 4 minutes

AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Rest 4 minutes

AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

RX 95/65

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

Whiteboard:

Thursday, July 12, 2018

Male Clients

1

Private

6:30 PM CrossFit

215 Total Reps

2

Dane
Sonnenberg

4:00 PM CrossFit

202 Total Reps

3

Private

8:30AM CrossFit Class

198 Total Reps

4

Colby
Wollak

5:30 PM CrossFit

248 Total Reps

5

Johnny
Quilla

12:00 PM CrossFit

210 Total Reps

3+4, 3+4, 3+4

6

Josh
Roberts

5:30 PM CrossFit

205 Total Reps

7

Kyle
Baker

5:30 AM CrossFit

201 Total Reps

8

Todd
Mehrmann

4:00 PM CrossFit

186 Total Reps

9

David
Fero

5:30 AM CrossFit

166 Total Reps

10

Stephen
Kent

5:30 AM CrossFit

165 Total Reps

11

Jason
Leach

12:00 PM CrossFit

164 Total Reps

12

Jason
Blackwell

9:30 AM CrossFit

145 Total Reps

13

Jumpin Jack
Schneider

4:00 PM CrossFit

220 Total Reps

75#

14

Jason
Denis

5:30 PM CrossFit

194 Total Reps

Rx weight FS instead of OHS

15

Brent
Miller

8:30AM CrossFit Class

193 Total Reps

75#

16

Darius
Nouri

8:30AM CrossFit Class

179 Total Reps

75#

17

Jim
Tuttle

9:30 AM CrossFit

174 Total Reps

#65

17

Luke
Fitzsimmons

4:00 PM CrossFit

174 Total Reps

18

Joshua
Watson

9:30 AM CrossFit

164 Total Reps

75#, Clean & Front Squat

19

Scotty
In Route

8:30AM CrossFit Class

152 Total Reps

75#

20

Ken
Buckstad

5:30 AM CrossFit

148 Total Reps

Rx 1st round then75#

21

malachi
mcquien

9:30 AM CrossFit

142 Total Reps

22

Scott
Buckstad

9:30 AM CrossFit

139 Total Reps

65#

Female Clients

1

Katie
Powell

9:30 AM CrossFit

130 Total Reps

I can't do math 😂 2+8, 2+8, 2+6

2

Jill
Olinger

12:00 PM CrossFit

126 Total Reps

2+6reps every round

3

Brittany
Buckstad

9:30 AM CrossFit

164 Total Reps

4

Jenn
Warcola

9:30 AM CrossFit

163 Total Reps

5

Maddy
Fero

5:30 AM CrossFit

161 Total Reps

6

Myra
Harmon

4:00 PM CrossFit

147 Total Reps

85lbs 1st round, 65lbs 2nd and 3rd

7

Amy
Plonk

9:30 AM CrossFit

138 Total Reps

8

Jennifer
Eckard

9:30 AM CrossFit

133 Total Reps

9

Kerry
Blackwell

9:30 AM CrossFit

128 Total Reps

10

Private

8:30AM CrossFit Class

125 Total Reps

11

Katie
Tuttle

9:30 AM CrossFit

110 Total Reps

12

Stacey
Nance

6:30 PM CrossFit

108 Total Reps

13

Lauran
Stump

6:30 PM CrossFit

85 Total Reps

better ohs each rd

14

Nikki
Stewart

9:30 AM CrossFit

165 Total Reps

55 pc fs

15

Teeter
Miller

5:30 PM CrossFit

147 Total Reps

55# snatch, front squat

16

Mariah
Conner

9:30 AM CrossFit

139 Total Reps

65# cleans and front squats

17

Lisa
Brisbane

12:00 PM CrossFit

137 Total Reps

55lbs; Hanging cleans and Front Squats

18

Monica
Leatherman

12:00 PM CrossFit

135 Total Reps

55 pound snatch and fs

19

Krissy
Jones

4:00 PM CrossFit

133 Total Reps

55# pvc ohs

20

Melissa
Holden

9:30 AM CrossFit

131 Total Reps

55# PC and FS

21

Leslie
Auton

6:30 PM CrossFit

126 Total Reps

22

Pam
Floberg

6:30 PM CrossFit

121 Total Reps

cleans, front squats

23

JULIA
SILVA

12:00 PM CrossFit

108 Total Reps

24

Maria
Wilson

5:30 PM CrossFit

65 Total Reps