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1-Mile Run

Metcon

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Workout

Really Fun Thursday Workout

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP - Reps)

32 minute EMOM of: (8 rounds)

Min 1 - 12/7 calorie bike
Min 2 - 10 wall balls 20/14#
Min 3 - 7 burpees
Min 4 - 12/7 calorie row

RX+ 15/10 bike, 15 WB, 12 burpee, 15/10 calorie row

***you get one point for each completed station under the 1:00 interval. If you finish them all you get 32 points.

***if at any point you fail to complete a station, take a minute off and resume at the top of the next minute.

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

Whiteboard:

Thursday, August 15, 2019

Male Clients

1

Ken
Walma

5:00 AM CrossFit

6:01

2

Mark
Paparo

5:30 PM CrossFit

6:07

3

Private

5:00 AM CrossFit

6:28

4

Bryan
Bureau

5:30 PM CrossFit

6:37

5

Brandon
Henry

6:30 PM CrossFit

6:50

6

James gill ...
l

4:30 PM CrossFit

6:56

7

Max
Leaming

6:00 AM CrossFit

7:09

7

Patrick
Dedoyard

6:00 AM CrossFit

7:09

8

Ezequiel
Ramirez

6:00 AM CrossFit

7:21

9

AJ
Ross

6:00 AM CrossFit

7:35

10

Mike
Witt

5:30 PM CrossFit

7:43

11

Paul
Miller

8:00 AM CrossFit

7:49

12

Austin
Ingram

6:30 PM CrossFit

8:10

13

Dave
Lombardo

5:00 AM CrossFit

8:18

14

Harris
Frank

5:00 AM CrossFit

8:20

15

Tim
McCormick

5:00 AM CrossFit

9:20

16

Tim
Gaddis

8:00 AM CrossFit

9:25

17

Rich
Marino

4:30 PM CrossFit

9:30

18

Private

4:30 PM CrossFit

10:05

19

Tom
Boyle

5:00 AM CrossFit

11:02

20

Clint
VanHoy

8:00 AM CrossFit

6:00

1/2 mile run then bike

21

Adam
Doty

4:30 PM CrossFit

7:38

22

Mike
Anderson

6:00 AM CrossFit

7:59

23

Ralph
Davis

6:30 PM CrossFit

10:25

24

Miles
Bowen

8:00 AM CrossFit

11:15

25

Jeff
Austin

8:00 AM CrossFit

14:50

Female Clients

1

Tracy
Jennings

6:00 AM CrossFit

8:17

2

Jessyca
Doty

4:30 PM CrossFit

8:19

slow pace

2

Kristen
Bell

4:30 PM CrossFit

8:19

3

Ann
Blaum

10:00 AM CrossFit

8:30

3

Jesseca
Rodriguez

10:00 AM CrossFit

8:30

4

Jessica
Chauncey

5:00 AM CrossFit

8:39

5

Staci
Hamilton

8:00 AM CrossFit

8:50

6

Allison
Elliott

5:00 AM CrossFit

8:54

6

Lissy
Cowdery

6:30 PM CrossFit

8:54

6

Lori
Adkins

5:00 AM CrossFit

8:54

7

Kelsey
Questel

6:00 AM CrossFit

9:07

8

LeAnn
Austin

8:00 AM CrossFit

9:11

9

Jen
Thompson

5:30 PM CrossFit

9:30

10

Victoria
Duncan

5:30 PM CrossFit

9:56

11

Linnet
Orbe

6:00 AM CrossFit

10:01

12

Alison
Dickens

6:30 PM CrossFit

12:20

13

Liz
Bunker

4:30 PM CrossFit

9:10

14

Michelle
Gillespie

8:00 AM CrossFit

9:22

3 mile bike

15

Brianna
Doty

4:30 PM CrossFit

9:31

16

Katie
Crocker

5:00 AM CrossFit

11:00

17

Jeanene (w ...
Briggs

6:30 PM CrossFit

11:15

row 2000

18

Patti
Sullivan

6:30 PM CrossFit

12:57