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Components

Floor Press

Metcon

Double KB Rows

Settings

Workout

Aug 28

Warm-up

A: Metcon (No Measure)

60s easy Row. Take a mental note of how far you went.

Then with a band:

30 Banded Pull-aparts
10 Yoga Push-ups
20 Scorpions (total)

30 Banded Pushdowns
10 Yoga Push-ups
20 Strokes on the Rower

30 Banded Pull-aparts
10 Yoga Push-ups
20 Thoracic Rotations (10 each)

Strength/Skill

B: Floor Press (10-8-6-4, adding weight each set. Rest 90s.)

Floor Press

– Close Grip
– Build to a moderate set. Close Grip in between shoulder width.

Metcon

C: Metcon (Calories)

5 Rounds of:
2 Minutes Max Calories on the Rower or Assault Bike
2 Lap Farmer Carry (70's, 53's)

Rest 60s.

*Score = total calories after all 5 rounds

Extra Credit

D: Double KB Rows (4 x 8. Rest 60s.)

https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be

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

Whiteboard:

Tuesday, August 28, 2018

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 4 @ 225 lbs

185x10, 225x7, 225x5, 225x3, 225x2

2

Bradley
Farrell

6:00 CrossFit Group Clase...

1 x 4 @ 205 lbs

1x3

3

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 4 @ 195 lbs

4

Brett
Keeler

8:45 CrossFit Group Clase...

1 x 4 @ 185 lbs

4

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 4 @ 185 lbs

135, 155, 175, 185

4

Dominic
Talanca

6:00PM CrossFit Group Cla...

1 x 4 @ 185 lbs

4

Ryan
Fox

8:45 CrossFit Group Clase...

1 x 4 @ 185 lbs

5

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 4 @ 165 lbs

5

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 4 @ 165 lbs

5

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 4 @ 165 lbs

6

Christian
Bolz

8:45 CrossFit Group Clase...

1 x 4 @ 155 lbs

6

Paul
Ragan

6:00PM CrossFit Group Cla...

1 x 4 @ 155 lbs

3 & 3/4 reps

6

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 4 @ 155 lbs

6

Scott
Stalls

8:45 CrossFit Group Clase...

1 x 4 @ 155 lbs

7

Alan
Brook

8:45 CrossFit Group Clase...

1 x 2 @ 145 lbs

7

Joel
Brown

6:00 CrossFit Group Clase...

1 x 2 @ 305 lbs

8-225 6-255 4-275 2-305

Female Clients

1

Kaysie
Keeler

1:00PM CrossFit Group Cla...

1 x 4 @ 115 lbs

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 4 @ 115 lbs

75, 90, 105, 115

2

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 4 @ 105 lbs

65, 75, 85, 95, 105

2

Selena
Boyette

6:00 CrossFit Group Clase...

1 x 4 @ 105 lbs

65/85/95/105

2

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 4 @ 105 lbs

65, 85, 100

3

Heather
Metzler

8:45 CrossFit Group Clase...

1 x 4 @ 100 lbs

4

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 4 @ 95 lbs

65/75/85/95

4

Private

8:45 CrossFit Group Clase...

1 x 4 @ 95 lbs

4

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 4 @ 95 lbs

55x10, 75x8, 90x5 (missed 6), 85x6, 95x4- smith bar (neutral clos...

4

Kimberly
Grenier

8:45 CrossFit Group Clase...

1 x 4 @ 95 lbs

4

Shelby
Morge

8:45 CrossFit Group Clase...

1 x 4 @ 95 lbs

65, 75, 85, 95

5

Brooke
Scacheri

8:45 CrossFit Group Clase...

1 x 4 @ 85 lbs

55, 65, 75, 85

5

Debbie
Bolz

8:45 CrossFit Group Clase...

1 x 4 @ 85 lbs

5

Denise
Heye

8:45 CrossFit Group Clase...

1 x 4 @ 85 lbs

5

Monica
Jacobs

8:45 CrossFit Group Clase...

1 x 4 @ 85 lbs

55, 65, 75, 85

6

Jamie
Troche

6:00 CrossFit Group Clase...

1 x 4 @ 80 lbs

6

Jennifer
Sullivan

7:00 CrossFit Group Clase...

1 x 4 @ 80 lbs

Failed at last rep

7

Amanda
Wickman

6:00PM CrossFit Group Cla...

1 x 4 @ 75 lbs

Light/sore

7

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

1 x 4 @ 75 lbs

35,45,55,65,75

8

Amber
Barber

6:00 CrossFit Group Clase...

1 x 4 @ 70 lbs

8

Anna
Zarn

8:45 CrossFit Group Clase...

1 x 4 @ 70 lbs

9

Katie
Ragan

6:00PM CrossFit Group Cla...

1 x 4 @ 65 lbs

10

Christina
Dees

7:00 CrossFit Group Clase...

1 x 4 @ 60 lbs

11

Abbey
McClanahan

7:00 CrossFit Group Clase...

1 x 4 @ 50 lbs