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Fantastic Friday

Metcon (No Measure)

For quality and practice:

15 Minute EMOM of:
Minute 1 - 20-30 double unders
Minute 2 - 1-2 rope climbs (practice foot lock)
Minute 3 - 10 alternating pistols (scale to a box or with a band)

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP of:

Run 150m
5 KB swings 53/35#
Run 150m
10 KB swings 53/35#
Run 150m
15 KB swings 53/35#
Run 150m
20 KB swings 53/35#
etc.....

RX+ 70/53#

Continue adding 5 KB swings each round until the clock runs out.

*For scoring purposes, each time you complete a set of Kbs, that counts as a round.
**For example, if you finish the set of 10 swings, you have completed 2 rounds.

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

Whiteboard:

Friday, August 23, 2019

Male Clients

1

AJ
Ross

6:00 AM CrossFit

6 + 0

+ run

1

Dave
Lombardo

5:00 AM CrossFit

6 + 0

1

Paul
Miller

8:00 AM CrossFit

6 + 0

~1:00 left to run

1

Tim
McCormick

5:00 AM CrossFit

6 + 0

2

Aaron
Carver

5:00 AM CrossFit

5 + 15

3

Erik
Manning

5:30 PM CrossFit

5 + 0

3

Mike
Brown

5:00 AM CrossFit

5 + 0

+Run

4

Private

5:00 AM CrossFit

7 + 0

5

Ben
Reid

5:30 PM CrossFit

6 + 25

6

Clint
VanHoy

8:00 AM CrossFit

6 + 0

Unbroken Slow run KNEE pain.

6

Max
Leaming

5:00 AM CrossFit

6 + 0

6

Tim
Gaddis

8:00 AM CrossFit

6 + 0

6

Tom
Boyle

5:00 AM CrossFit

6 + 0

7

Quentin
Curry

6:00 AM CrossFit

5 + 29

I should probably workout more or sleep more...

8

Chris
Davis

10:00 AM CrossFit

5 + 1

9

Ric
Thompson

4:30 PM CrossFit

7 + 0

70#, but 60 yd weighted sled push 70#

10

Eric
Kjode

10:00 AM CrossFit

6 + 29

44#

11

Austin
Ingram

5:30 PM CrossFit

6 + 10

35#

12

Harris
Frank

5:00 AM CrossFit

6 + 4

active recovery day 35#kb

13

Johny
Mathur

Drive Thru

6 + 0

13

Mike
Anderson

6:00 AM CrossFit

6 + 0

44#

14

Ryan
Reyes

5:00 AM CrossFit

5 + 20

15

Chris
Bryant

5:30 PM CrossFit

5 + 18

Outside, Nathan! 450M / 44# (lower back)

16

Robert
Meredith Jr

10:00 AM CrossFit

5 + 15

44 lbs kettlebell

17

Aiden
Bryant

5:30 PM CrossFit

5 + 4

44# KB

18

Andrew
Bauer

5:30 PM CrossFit

5 + 0

19

Kris
Keropian

10:00 AM CrossFit

4 + 0

Female Clients

1

Carla
Henriet

6:00 AM CrossFit

6 + 0

2

Lori
Adkins

Drive Thru

5 + 3

3

Kristen
Bell

10:00 AM CrossFit

6 + 32

4

Saskia
Arnesen

10:00 AM CrossFit

6 + 20

5

Rachel
Blackwell

10:00 AM CrossFit

6 + 15

6

Andrea
Bauer

8:00 AM CrossFit

6 + 0

running - blah!

6

Brenda
Miller

8:00 AM CrossFit

6 + 0

plus a run

6

Hannah
Teece

Drive Thru

6 + 0

+ a run

6

Jen
Thompson

5:30 PM CrossFit

6 + 0

6

Jessyca
Doty

4:30 PM CrossFit

6 + 0

+ run

6

Staci
Hamilton

8:00 AM CrossFit

6 + 0

7

Karlye
Ramer

4:30 PM CrossFit

5 + 26

8

Selena
Richter

Drive Thru

5 + 20

9

Kelsey
Questel

6:00 AM CrossFit

5 + 17

9

Michelle
Vaughn

8:00 AM CrossFit

5 + 17

RX because of Staci - :)

10

Jami
Latham

10:00 AM CrossFit

5 + 6

11

Michelle
Gillespie

8:00 AM CrossFit

5 + 4

12

Tammy
Lewis

5:00 AM CrossFit

5 + 2

35 lbs

13

Brianna
Doty

4:30 PM CrossFit

4 + 5

14

Private

4:30 PM CrossFit

8 + 1

15

Emily
Thaxton

8:00 AM CrossFit

6 + 18

13# russian KBS, 450 m AB, back and shoulder

16

Kim
Hullett

4:30 PM CrossFit

6 + 8

26#

17

Alison
Dickens

5:30 PM CrossFit

6 + 0

18#

17

Jennifer
Yerges

4:30 PM CrossFit

6 + 0

Biked 300m

17

Jesseca
Rodriguez

10:00 AM CrossFit

6 + 0

18

Rachel
Bard

4:30 PM CrossFit

5 + 14

red

19

Natalie
Cosson

6:00 AM CrossFit

5 + 0

26

19

Silvana
Scherer

5:30 PM CrossFit

5 + 0

18

20

Vanessa
Cordova

5:30 PM CrossFit

4 + 15