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Metcon

Metcon

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Workout

Lets Chill a bit!!!

Warm-up

Coach's Choice

Metcon (AMRAP - Rounds and Reps)

7 min AMRAP
10 Wall Balls 20/14
10 Walking Lunge l/r=2
RX+ - Weighted Vest

Rest 4 Min

Metcon (Time)

With a Partner
5 min time cap
70 Alternating Sandbag over shoulder toss with a Burpee.
After every Sandbag over shoulder, perform a burpee.
Go as heavy as possible.
For every rep not completed, 1 second penalty.
GO FAST!!!!!

cool down

ROMWOD

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

Whiteboard:

Thursday, August 16, 2018

Male Clients

1

Brett
Wininger

4:00 PM CrossFit

9 + 8

25lb Wall Ball

2

Tyler
Wood

12:00 PM CrossFit Advance...

8 + 8

3

Scott
Huter

12:00 PM CrossFit Advance...

8 + 1

4

Eric
Knudsen

8:30 AM CrossFit

8 + 0

5

Coach
Tony

12:00 PM CrossFit Advance...

7 + 10

6

Darrin "D"
Kent

12:00 PM CrossFit Advance...

7 + 5

6

Taylor
York

5:00 PM CrossFit

7 + 5

7

Coach
Jose

8:30 AM CrossFit

7 + 2

8

Rafael
Sanchez Vera

6:00 PM CrossFit

5 + 4

9

Steve
Loner

9:30 AM CrossFit

8 + 5

10

Craig
Radke

5:00 PM CrossFit

7 + 13

11

Rick
Kordick

8:30 AM CrossFit

7 + 7

12

Mason
Radke

5:00 PM CrossFit

7 + 2

13

Andre
Bernard

6:00 PM CrossFit

6 + 14

14

Danny
Martinez

4:00 PM CrossFit

4 + 10

16 lbs medicine ball

Female Clients

1

Jayme
Crist

9:30 AM CrossFit

8 + 10

Did in garage. Had to do 15lb dumbbell thrusters, no wall ball

2

Michelle
Kibby

8:30 AM CrossFit

7 + 13

3

Casey
Rapp

4:00 PM CrossFit

7 + 12

4

Ashley
Fiala

8:30 AM CrossFit

7 + 8

5

Shauna
Love

5:00 AM CrossFit

6 + 16

6

Sandy
“Pants” Diaz

4:00 PM CrossFit

6 + 14

7

Angela
Young

12:00 PM CrossFit Advance...

6 + 13

10 ft line

8

Heather
Turski

12:00 PM CrossFit Advance...

6 + 8

9

Mallory
Thompson

8:30 AM CrossFit

6 + 5

10

Brooklyn
“Brookie” ...

9:30 AM CrossFit

6 + 4

10

Kerri
Evans

5:00 PM CrossFit

6 + 4

11

Ann
Kent

9:30 AM CrossFit

6 + 2

12

Coach
Jaime

5:00 AM CrossFit

6 + 1

13

Drienna
Green

9:30 AM CrossFit

6 + 0

14

Sissy
Bojorquez

12:00 PM CrossFit Advance...

5 + 14

15

Jayme
Pilon

9:30 AM CrossFit

5 + 7

16

Ivanna
Beltran

6:00 AM CrossFit

9 + 1

17

Jen
Loner

9:30 AM CrossFit

8 + 0

18

Britnee
Fradd

5:00 PM CrossFit

7 + 12

19

Nikki
Saavedra

8:30 AM CrossFit

7 + 6

20

Gabby
Vizcaino

4:00 PM CrossFit

7 + 4

20

Private

4:00 PM CrossFit

7 + 4

21

Bautista “B”
Spears

8:30 AM CrossFit

7 + 1

21

Sheri
Koch

6:00 AM CrossFit

7 + 1

22

Jill
Mercado

4:00 PM CrossFit

6 + 15

23

Kenzie
Farrier

4:00 PM CrossFit

6 + 7

24

Natalia “Nati”
Bernard

6:00 PM CrossFit

6 + 5

25

Yianoula
“Nola” Warne

6:00 PM CrossFit

5 + 10

26

Veronica “V2”
Tapia

5:00 PM CrossFit

6 + 10

ball#8

27

Private

6:00 AM CrossFit

6 + 7

28

Jennifer
Le Fevre

6:00 PM CrossFit

6 + 6

10# WB

29

Selina
De Rose-Juarez

6:00 AM CrossFit

5 + 8

4-lb med ball

30

Jellian
Martinez

4:00 PM CrossFit

5 + 5

31

Alexis
Nieto-Andrews

9:30 AM CrossFit

5 + 0

12lb wall ball

31

Maki
Garcia

6:00 PM CrossFit

5 + 0

#12