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Workout

8.22.19

Warm Up
800m Jog
10 Barbell RDL
10 Medball Squats
10 Medball Push Press

Metcon (Time)

For Time(28min CAP)
30 Power Cleans
60 Wallballs
800m Run
60 Wallballs
30 Power Cleans

Coach Tip* Yesterday we got heavy with the PC so today we go lighter. This Grinding chipper will be easier for those who can move the barbell and medball efficiently. Try not to move quickly just aim to move well and that will prove to be qucik

7min ABRAP
10 Tea Pots per side
30 Mt. Climbers
10 Medball Pass throughs
30 Flutter Kicks

Medball Pass through(Vup with medball in hands then transfer ball to feet and then back to hands every other rep)

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, August 22, 2019

Male Clients

1

Josh
Leppo

5:30 pm CrossFit

14:02

#95

2

Ryan
Bellamy

4:30 pm CrossFit

14:56

135, 20, run

3

Herbert
Segura

6:00 am CrossFit

15:55

4

Chris
Godfrey

11:45 AM CrossFit

17:17

135 lbs, 20 lbs

5

Costa
Poulias

8:00 am CrossFit

14:57

105, 20

6

Shane
luikert

4:30 pm CrossFit

15:40

115# 20#

7

Jeff
Freedman

11:45 AM CrossFit

16:18

115

8

Matthew
Slaughter

6:00 am CrossFit

18:15

9

Troy
LyTell

4:30 pm CrossFit

18:21

95 clean 14 wall ball

10

John
Cunniff

6:30 pm CrossFit

20:58

11

Myson
Craft

5:30 pm CrossFit

22:08

12

Andy
Hengstebeck

11:45 AM CrossFit

22:36

95# PC / 20# wb

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

14:08

14WB, 85lb Clean

2

Denise
Savinsky

4:30 pm CrossFit

14:48

3

Christina
Biscardi

11:45 AM CrossFit

16:12

#75 1st rd, #65 2nd rd

4

Ashley
Matita

4:30 pm CrossFit

16:20

65# 10#

5

Katie
Cook

6:00 am CrossFit

16:30

6

Laura
Paradiso

6:00 am CrossFit

17:58

65lb 14 lb

7

Jessica
Wise

11:45 AM CrossFit

18:06

65# BB Row 1000M 10#WB

8

Stephanie
McCarthy

4:30 pm CrossFit

18:22

9

Stephanie
Faust

11:45 AM CrossFit

18:42

10

Brynn
Lytell

4:30 pm CrossFit

19:12

65 lb. clean 10 lb. wallball

11

Jean
Schumacher

6:00 am CrossFit

19:54

10 lb ball, men’s target, 65, bike

12

Savannah
Kushner

5:30 pm CrossFit

22:10

13

Judy
DaRocha

6:00 am CrossFit

22:42

14

Lauren
Schwartzman

6:00 am CrossFit

0:00

run. dl latter end @185