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Components

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Metcon

Metcon (Time)

21-15-9
Deadlifts (Rx+315/205)(255/165)
Box Jumps (Rx+30/24)(24/20)

*10 minute cap

Gymnastics

Handstand Progressions

3x3 Wall Walks

3 sets ME Shoulder Taps (in Wall Walk)

4x:30-1:00 HS Holds OR 4 attempts ME HS Walk
*Rest 1-2 mins b/t efforts

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

Whiteboard:

Friday, July 22, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

6:27

2

Kason
Davis

5:00 PM CrossFit

5:28

3

Shawn
Mirabal

9:00 AM CrossFit

5:43

4

Travis
Stutts

6:00 PM CrossFit

6:43

Slow kid

5

christopher
carroll

11:00 AM CrossFit

9:01

255#

6

Justin
Higbee

6:00 PM CrossFit

4:19

165lb

7

Jason
Cansler

6:00 PM CrossFit

4:24

#185

8

Joey
White

5:00 PM CrossFit

5:15

185

9

Todd
McDaniel

6:00 AM CrossFit

5:20

205#, 24"

10

Gary
Sunstrom

9:00 AM CrossFit

5:59

185, 24"

11

Dan
Carley

5:00 AM CrossFit

7:29

Rx Box, 185 DL

12

Mike
Hannon

5:00 PM CrossFit

8:53

165 lbs deadlift, 20 inch box(all jumps)

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

4:10

2

Macaira
Herford

6:00 PM CrossFit

3:52

120lb, only broke 15

3

Jasmine
Nivens

6:00 PM CrossFit

4:34

85lbs

4

Jennifer
Rosa

9:00 AM CrossFit

4:37

5

Michelle
Shuck

6:00 AM CrossFit

4:49

145#, 20 in box jumps

6

Carolina
Martinez

5:00 PM CrossFit

4:57

#105, 20" bj

7

Lisa
Hovis

6:00 AM CrossFit

5:10

135#

8

Page
Hannon

5:00 PM CrossFit

5:34

12in box jumps, 65# DL

9

Courtney
Schuler

11:00 AM CrossFit

5:37

125#, step ups

10

Anna
Burdette

6:00 AM CrossFit

5:45

125lbs DL Box jump @ RX

10

Corey
Knight

5:00 PM CrossFit

5:45

rx box jumps/95#dl