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Metcon

Metcon

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Workout

Aug 1

Warm-up

A: Metcon (No Measure)

With partner,
400m Medball Run
40 Partner Wallballs
30 Partner Chest Passes
20 Partner Russian Twist passing medball to each othe behind the back
100 Ft. Partner Wheelbarrow (50 ft. each)
200m Medball Run together

Strength/Skill

B: Metcon (No Measure)

Handstand Walking or Handstand Hold

*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon

C: Metcon (AMRAP - Reps)

5 Rounds of 40s work/20s Rest for max reps:
1) Wallballs (20, 14)
2) Box Jumps w. step down (24, 20)
3) Handstand Walking or Shoulder Taps
4) Russian Twists w. a plate (25, 15)
5) Max Calories Bike, Row or Ski Erg

*Score = total Wallballs + Calories

L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)

Extra Credit

D: Metcon (Weight)

1 Rounds of:
60 Double KB Rows
~ https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be
60 Double KB Front Squat
~ https://www.youtube.com/watch?v=10D0-6omG2Q&feature=youtu.be

*Use two light KBs and be smooth with each repetition ie. slow + controlled.

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

Whiteboard:

Wednesday, August 01, 2018

Male Clients

1

Stephen
Dees

1:00PM CrossFit Group Cla...

186 Reps

2

Ryan
Fox

6:00 CrossFit Group Clase...

168 Reps

3

Greg
Barber

6:00 CrossFit Group Clase...

162 Reps

69 cal bike + 93 wall balls

4

Brett
Smith

5:00PM CrossFit Group Cla...

144 Reps

4

Jason
McLeod

6:00 CrossFit Group Clase...

144 Reps

82 wall ball, 62 Airdyne

5

Scott
Stalls

8:45 CrossFit Group Clase...

136 Reps

6

Christian
Bolz

5:00PM CrossFit Group Cla...

148 Reps

7

Nathan
Graff

6:00 CrossFit Group Clase...

124 Reps

Row and plank shoulder taps

8

Dominic
Talanca

1:00PM CrossFit Group Cla...

120 Reps

9

Phillip
Jacobs

5:00PM CrossFit Group Cla...

107 Reps

Female Clients

1

Heather
Metzler

8:45 CrossFit Group Clase...

169 Reps

Wall balls/bike/handstand taps

2

Alyssa
Graham

1:00PM CrossFit Group Cla...

150 Reps

20 WB + 10 cal on bike / round

3

Christina
Dees

1:00PM CrossFit Group Cla...

134 Reps

ski erg

4

Gretchen
Steed

5:00PM CrossFit Group Cla...

123 Reps

5

Kimberly
Grenier

5:00PM CrossFit Group Cla...

120 Reps

Shoulder taps, row

6

Jade
Knutson Day

5:00PM CrossFit Group Cla...

116 Reps

86 WB + 30 Cal Assualt Bike

7

Courtney
Steele

5:00PM CrossFit Group Cla...

102 Reps

14#, 20”, shoulder taps, 25#, row

8

Jessica
Weinkle

6:00 CrossFit Group Clase...

94 Reps

9

Stephanie
Sumner

6:00 CrossFit Group Clase...

148 Reps

step ups:( and shoulder taps

10

Private

7:00 CrossFit Group Clase...

138 Reps

11

Monica
Jacobs

7:00 CrossFit Group Clase...

135 Reps

12

Christine
Abbata

7:00 CrossFit Group Clase...

133 Reps

77WB; 56 bike cal. Plank taps

13

Christine
Cadwallader

8:45 CrossFit Group Clase...

132 Reps

Ball slams 17,18,18,20,20 Calorie row 6,9,8,8,8

14

Amanda
Wickman

6:00PM CrossFit Group Cla...

125 Reps

Rx but 24” step ups WB: 18.15.13.13.14 Row: 11.10.10.10.11

15

Brooke
Scacheri

7:00 CrossFit Group Clase...

123 Reps

10# wb, row

16

Debbie
Bolz

8:45 CrossFit Group Clase...

122 Reps

14#WB, 15#RT

17

Jennifer
Sullivan

8:45 CrossFit Group Clase...

110 Reps

46Bike 64WBL1

18

Karla
Fierimonte

8:45 CrossFit Group Clase...

107 Reps

Wallballs, calories

19

Denise
Heye

8:45 CrossFit Group Clase...

106 Reps

72 WB 34 cal