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Metcon

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Workout

Wednesday

Warm-up

10 mins Dynamic Barbell Warm-up

Metcon (3 Rounds for time)

3 rounds
1000m Row
10 Snatch (Rx+ 135/85)(95/65)
Rest 2 mins between rounds

Metcon

Gymnastics

20 mins

5 RNFT
5 Ring Dips or Weighted Ring Dips
5 Strict Pull-ups or Weighted Pull-ups

*Fee free to add the weightlifting if you added weight, otherwise, no score

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

Whiteboard:

Wednesday, August 17, 2016

Male Clients

1

Robert
Herford

5:00 PM CrossFit

15:30

2

Casey
Smith

5:00 PM CrossFit

15:54

3

Adam
Kessell

6:00 AM CrossFit

16:16

4

Travis
Stutts

6:00 PM CrossFit

18:00

got ugly

5

Travis
Bond

5:00 AM CrossFit

13:18

6

Chad
Harrell

5:00 AM CrossFit

14:04

7

Jose
Aguayo

6:00 AM CrossFit

14:45

115

8

Todd
McDaniel

5:00 AM CrossFit

14:59

9

Trent
Guild

9:00 AM CrossFit

15:53

10

Kason
Davis

11:00 AM CrossFit

16:10

#115

11

Gabriel
Flecha

5:00 PM CrossFit

16:30

12

Joel
Hargett

11:00 AM CrossFit

17:52

13

Private

6:00 PM CrossFit

13:59

14

Michael
Smith

6:00 AM CrossFit

15:02

750m row Snatch bar only

15

Michael
Eannone

7:00 PM CrossFit

17:58

85lb

16

Samuel
Morgan

7:00 PM CrossFit

21:58

Female Clients

1

Amanda
Klosterman

5:00 AM CrossFit

17:15

2

Amy
Bullock

7:00 PM CrossFit

15:48

75#, 6.5 damper wow...

3

Jackie
Cansler

5:00 PM CrossFit

16:13

4

Lana
Moeller

6:00 AM CrossFit

16:28

5

Michelle
Shuck

6:00 AM CrossFit

17:39

6

Shannon
Davis

5:00 PM CrossFit

18:38

7

Brittany
Dirmann

6:00 AM CrossFit

20:44

8

Macaira
Herford

5:00 PM CrossFit

16:38

45lb

9

Corey
Knight

7:00 PM CrossFit

16:50

45#/ankle

10

Colleen
Beamon

5:00 PM CrossFit

16:57

11

Laura
Yakamna

6:00 PM CrossFit

17:50

35 snatch

12

Caitlin
Woodrow

7:00 PM CrossFit

20:12