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Swole Cycle

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Swole Cycle

Today's the ultimate BRO workout, bro. Getting so swole today, bros, it's gonna be CRAY-ZEE!! Starting with some BENCH, we gonna get super strong. Then, tabata on each movement, gettin' even stronger. Nice thing is, breath shouldn't be too much of a problem today, more muscular fatigue. So start conservative on the pull-ups and push-ups, then stick to that number. Gonna get CRAY-ZEE today my dudes, let's get it!

Weightlifting

Bench Press (Build to Heavy Set of 3)

Bench Press

Metcon

Open - Performance - Fitness

Swole Cycle (4 Rounds for reps)

Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Complete all 8 rounds at one movement before switching to next
For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike
The score today is total reps added up across all 4 stations

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

Whiteboard:

Tuesday, August 13, 2019

Male Clients

1

Christopher
Harriman

4:30 PM CrossFit

1 x 3 @ 315 lbs

2

Colin
Fabry

9:00AM to 12:30PM Open Gy...

1 x 3 @ 245 lbs

2

Nich
Thompson

9:00AM to 12:30PM Open Gy...

1 x 3 @ 245 lbs

3

Benjamin
Green

4:30 PM CrossFit

1 x 3 @ 225 lbs

3

Chris
Balsiger

4:30 PM CrossFit

1 x 3 @ 225 lbs

3

Josh
Randall

5:00 AM CrossFit

1 x 3 @ 225 lbs

3

Matthew
Houde

5:00 AM CrossFit

1 x 3 @ 225 lbs

4

Ty
Buetow

5:00 AM CrossFit

1 x 3 @ 215 lbs

5

Jack
Ferguson

4:30 PM CrossFit

1 x 3 @ 205 lbs

5

Philip
Johnston

3:30 PM Crossfit

1 x 3 @ 205 lbs

6

Alexander
Zamora

3:30 PM Crossfit

1 x 3 @ 195 lbs

6

Bill
Olson

6:30 PM Crossfit

1 x 3 @ 195 lbs

135-165-185-195-200x2

7

Erik
Enriquez

5:30 PM CrossFit

1 x 3 @ 185 lbs

failed 3rd rep @ 195

7

Owen
Chandler

5:00 AM CrossFit

1 x 3 @ 185 lbs

8

Private

3:30 PM Crossfit

1 x 3 @ 175 lbs

8

Javier
Gomez

5:00 AM CrossFit

1 x 3 @ 175 lbs

8

John
Popp

8:00 AM CrossFit

1 x 3 @ 175 lbs

9

Eric
Standage

3:30 PM Crossfit

1 x 3 @ 165 lbs

1-rep max: 185 lbs

9

Michael
Squires

5:00 AM CrossFit

1 x 3 @ 165 lbs

10

Dennis
Florence

5:30 PM CrossFit

1 x 3 @ 155 lbs

10

Eric
Levy

4:30 PM CrossFit

1 x 3 @ 155 lbs

11

David
Smith

5:30 PM CrossFit

1 x 2 @ 155 lbs

Female Clients

1

Jennifer
Schleicher

9:00AM to 12:30PM Open Gy...

1 x 3 @ 150 lbs

2

Emily
Cooper

8:00 AM CrossFit

1 x 3 @ 135 lbs

2x140

3

Irish
Coussens

3:30 PM Crossfit

1 x 3 @ 132 lbs

4

Private

9:00AM to 12:30PM Open Gy...

1 x 3 @ 130 lbs

5

Rylie
Laxton

6:30 PM Crossfit

1 x 3 @ 125 lbs

6

Alyssa
Payne

5:30 PM CrossFit

1 x 3 @ 115 lbs

6

Cynthia
Brooks

8:00 AM CrossFit

1 x 3 @ 115 lbs

6

Keri
Enriquez

5:30 PM CrossFit

1 x 3 @ 115 lbs

6

Kimberly
Anderson

6:30 PM Crossfit

1 x 3 @ 115 lbs

1x 135

6

Nadia
Nunez

5:00 AM CrossFit

1 x 3 @ 115 lbs

7

Megan
Sturgeon

9:00AM to 12:30PM Open Gy...

1 x 3 @ 110 lbs

8

Kariann
Stark

3:30 PM Crossfit

1 x 3 @ 105 lbs

125 x2

8

Kristen
Long

4:30 PM CrossFit

1 x 3 @ 105 lbs

1x115

8

Rachel
Balsiger

9:00AM to 12:30PM Open Gy...

1 x 3 @ 105 lbs

65-75-85-95-105

8

Samantha
Vigil

8:00 AM CrossFit

1 x 3 @ 105 lbs

9

Jenna
Steele

5:30 PM CrossFit

1 x 3 @ 95 lbs

9

Jennifer
Isbell

5:00 AM CrossFit

1 x 3 @ 95 lbs

9

Kimberly
Johnson

5:00 AM CrossFit

1 x 3 @ 95 lbs

1x115

9

Michelle
Hancock

4:30 PM CrossFit

1 x 3 @ 95 lbs

10

Ali
Florence

5:30 PM CrossFit

1 x 3 @ 85 lbs

10

Marian
Squires

9:00AM to 12:30PM Open Gy...

1 x 3 @ 85 lbs

1 x 2 = 87 lb

10

Sarah
Armengau

5:00 AM CrossFit

1 x 3 @ 85 lbs

11

Andrea
Fabry

3:30 PM Crossfit

1 x 3 @ 75 lbs

11

Linda
Feehs

3:30 PM Crossfit

1 x 3 @ 75 lbs

11

Maria
Castro

6:30 PM Crossfit

1 x 3 @ 75 lbs

11

Tammy
Houde

8:00 AM CrossFit

1 x 3 @ 75 lbs

11

Zoe
Shepherd

3:30 PM Crossfit

1 x 3 @ 75 lbs

12

Heather
Shepherd

3:30 PM Crossfit

1 x 3 @ 67 lbs

13

Evelin
Paz

5:30 PM CrossFit

1 x 3 @ 65 lbs

14

Fatemma
Soto-Herrera

5:30 PM CrossFit

2 x 3 @ 55 lbs