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Components

Weighted Pull-ups

Push-ups

Donny

Metcon

Settings

Workout

Friday

400m run or 2:00 min bike
10 PVC pass throughs & shoulder stretches
*2 ROUNDS OF*
5 ring rows
5 push ups
5 deadlifts 45/35
5 hang power cleans 45/35

3 Sets:

Take no more than 15 minutes total time to finish 3 sets.

Weighted Pull-ups

The Strict Pull-up

3 Strict Weighted Pullups
*Use weight if you are able to complete at least 5 or more strict pullups. Scale with a band if needed.
Move right into next movement.

Push-ups

Push-ups

Score max set of pushups.

Donny (Time)

21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

To learn more about Donny click here

Metcon (Time)

For Time:
6 Rounds: (I go, you go)
9 Cal Bike
6 Chest to Bar Pullups
3 Power Cleans 135/95

50 Burpee Box Jump Overs 24/20"

6 Rounds: (I go, you go)
3 Power Cleans 135/95
6 Chest to Bar Pullups
9 Cal Bike

*24 Minute Time Cap

Rx+=185/135
One second penalty for every missed rep.

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

Whiteboard:

Friday, August 19, 2022

Male Clients

1

Kyle
Duckworth

8:30 AM CrossFit

3 x 3 @ 88 lbs

35/ 53/ 88

2

Patrick
Elsasser

12:00 PM CrossFit

3 x 3 @ 70 lbs

53x3, 70x3, 85x1

3

Adam
Alfaro

Open Sign in Class (This ...

3 x 3 @ 65 lbs

4

Brendan
Swan

3:00 PM CrossFit

3 x 3 @ 53 lbs

1 full rep # 71lbs

4

Coach
Zeeb

5:00 AM CrossFit

3 x 3 @ 53 lbs

4

Konner
Knudtsen

5:00 AM CrossFit

3 x 3 @ 53 lbs

5

Zachary
Grierson

5:30 PM CrossFit

3 x 3 @ 52 lbs

6

Jonah
Cashion

6:00 AM CrossFit

3 x 3 @ 35 lbs

1st Rd: 20# DB 2nd Rd: 25# DB 3rd Rd: 35# DB

6

Paul
Greive

12:00 PM CrossFit

3 x 3 @ 35 lbs

7

Rob
McDaniel

12:00 PM CrossFit

31 x 3 @ 25 lbs

7

Cyril
Cal Ortiz

10:00 AM CrossFit

3 x 3 @ 25 lbs

8

Coach
Adam-Bomb

10:00 AM CrossFit

3 x 3 @ 20 lbs

9

Mike
Coluci

5:00 AM CrossFit

3 x 3 @ 16 lbs

10,16,16

10

Coach
Charles

Open Sign in Class (This ...

3 x 3 @ 5 lbs

11

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit

3 x 5 @ 0 lbs

banded strict

11

Lynn
Cashion

6:00 AM CrossFit

3 x 3 @ 0 lbs

11

Scott
Huter

12:00 PM CrossFit

3 x 3 @ 0 lbs

black band

11

Austin
Alexander

12:00 PM CrossFit

1 x 5 @ 0 lbs

black band

11

Coach
Alex

12:00 PM CrossFit

1 x 3 @ 70 lbs

11

Mike “Woot”
Wooten

12:00 PM CrossFit

1 x 3 @ 25 lbs

11

Rick
Kordick

12:00 PM CrossFit

1 x 3 @ 53 lbs

11

Tony
Finaldi

3:00 PM CrossFit

1 x 3 @ 0 lbs

Purple Band

Female Clients

1

Ashley
Courts

5:00 AM CrossFit

3 x 3 @ 20 lbs

2

Kelsey
Kobzeff

6:00 AM CrossFit

3 x 3 @ 18 lbs

3

Coach
Nikki

8:30 AM CrossFit

3 x 3 @ 15 lbs

3

Lexi
York

8:30 AM CrossFit

3 x 3 @ 15 lbs

4

Coach
Jaime

8:30 AM CrossFit

3 x 3 @ 12 lbs

Failed 15# on last one

5

Angelina
Zuniga

5:00 AM CrossFit

3 x 3 @ 8 lbs

Green and black band

6

Carley
Goins

12:00 PM CrossFit

3 x 3 @ 7 lbs

Ring rows

7

Coach
K

5:00 AM CrossFit

3 x 3 @ 3 lbs

red band

8

Sheri
Koch

8:30 AM CrossFit

3 x 5 @ 0 lbs

red/black

8

Amber
Bethel

3:00 PM CrossFit

3 x 3 @ 0 lbs

bodyweight purple band

8

Britt
Hale

5:00 AM CrossFit

3 x 3 @ 0 lbs

Green band

8

Katie
Olson

6:00 AM CrossFit

3 x 3 @ 0 lbs

no weight

8

Kerri
Evans

8:30 AM CrossFit

3 x 3 @ 0 lbs

Red band

8

Kimberly
Torres

10:00 AM CrossFit

3 x 3 @ 0 lbs

8- black b. 3- no band but coach tony's foot assistance 3- same

8

Private

6:00 AM CrossFit

3 x 3 @ 0 lbs

8

Renetta
Johnson

8:30 AM CrossFit

3 x 3 @ 0 lbs

Blk band

8

Sonia
Chavez

10:00 AM CrossFit

3 x 3 @ 0 lbs

Green band too hard/green and black little easy

8

Sue “ Q”
Cashion

6:00 AM CrossFit

3 x 3 @ 0 lbs

No extra weight. Did 3 extra at the end with just the green band....

8

Yianoula
“Nola” Warne

10:00 AM CrossFit

3 x 3 @ 0 lbs

8

Arazo
Saadat

12:00 PM CrossFit

1 x 8 @ 0 lbs

Green band

8

Coach
Genna

12:00 PM CrossFit

1 x 3 @ 53 lbs

8

Marysa
Clift

12:00 PM CrossFit

1 x 3 @ 53 lbs