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Workout

8.27.19

Warm Up
30 Walking Calf Raise
300m row

Metcon (No Measure)

12min EMOM
50m Sprint

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
6 Power Snatch
9 Pull ups
12 Box Jumps
400m Run

Coach Tip* This GRIND workout i want you to sprint the first round. Go unbroken on everything and run fast, to speed up your HR. This will be beneficial to see how you respond to a long workout with an elevated HR from the start. Make this challenging and the results will show. Aim for 5 rounds

Cool Down
Foam roll or barbell mash Hamstrings and Lats

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

Whiteboard:

Tuesday, August 27, 2019

Male Clients

1

Donnie
Keller

8:00 am CrossFit

6 + 28

95#

2

Kevin
Potter

11:45 AM CrossFit

5 + 1

12 cal bike

3

Andy
Hengstebeck

11:45 AM CrossFit

4 + 27

75#, pullups, 24" bj

4

Bobby
Fuentes

8:00 am CrossFit

4 + 0

4

John
Cunniff

6:30 pm CrossFit

4 + 0

+ 50 seconds

5

Vince
Matchett

4:30 pm CrossFit

3 + 6

95 lbs

6

Dylan
Placher

6:30 pm CrossFit

3 + 0

95 snatch

6

Myson
Craft

5:30 pm CrossFit

3 + 0

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

5 + 6

75

2

Katie
Cook

6:00 am CrossFit

4 + 25

65#

3

Ashley
Matita

5:30 pm CrossFit

4 + 11

60#

4

Alexandra
Wolter

6:00 am CrossFit

4 + 6

45 pound bar

5

Jessica
Wise

11:45 AM CrossFit

4 + 4

6

Brittany
Wolter

6:00 am CrossFit

4 + 3

35 pound bar, row & bike

7

Stephanie
Faust

11:45 AM CrossFit

4 + 2

8

Ann
Placher

6:30 pm CrossFit

4 + 0

35 snatch, 500m row

8

Brittany
Whaley

8:00 am CrossFit

4 + 0

55#, ring row

8

Laura
Paradiso

6:00 am CrossFit

4 + 0

55lb

9

Stephanie
McCarthy

4:30 pm CrossFit

3 + 30

10

Kelli
Blasi

4:30 pm CrossFit

3 + 18

11

Private

5:30 pm CrossFit

3 + 17

12

Jacqui
Fuentes

8:00 am CrossFit

3 + 10

35# rig rows

13

Ivanys
Vasseur

4:30 pm CrossFit

3 + 6

14

Jean
Schumacher

6:00 am CrossFit

2 + 27

13:00