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Workout

Annie's On The Run

The double-unders and run "complement" eachother by making it extraordinarily difficult to breathe. So maintaining a pace that you can both breathe and quickly move through is the goal. The situps will be where you catch your breath, so catch your breath, but don't slow down. It's a quick workout today, so pick the scaling option that's going to make it quick.

Weightlifting

Front Squat (5-5-5)

Front Squat

15 Minutes to complete 2 warm up sets and 3 working sets...
Option 1: Build to a heavy set of 5.
Option 2: Use the same weight across all sets.

Metcon

Metcon (Time)

For Time:
100-80-60-40-20
Double unders
50-40-30-20-10
Situps
After every round run 200 meters

i.e.
100 Double unders
50 Situps
200 meter run
80 Double unders
40 Situps
200 meter Run
etc...

Substitutions:
250/200 Meter Row
15/10 Cal Bike

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

Whiteboard:

Thursday, August 30, 2018

Male Clients

1

Alma
Kartchner

9:00 AM Open Gym

1 x 5 @ 280 lbs

255-275-280

2

Jeremiah
Parvin

8:00 AM CrossFit

3 x 5 @ 275 lbs

3

Chris
Balsiger

9:00 AM Open Gym

1 x 5 @ 265 lbs

225,245,265

3

Michael
Robinson

6:00 AM CrossFit

1 x 5 @ 265 lbs

3

Nich
Thompson

9:00 AM Open Gym

1 x 5 @ 265 lbs

4

Joseph
Stier

3:30 PM Crossfit

1 x 5 @ 255 lbs

5

Colin
Fabry

9:00 AM Open Gym

1 x 5 @ 240 lbs

185-215-225-240

6

Benjamin
Green

3:30 PM Crossfit

1 x 5 @ 230 lbs

7

Brent
Buenger

9:00 AM Open Gym

1 x 5 @ 225 lbs

7

Josh
Randall

6:30 PM Crossfit

1 x 5 @ 225 lbs

165x185x225

8

Aaron
Roberts

12 PM CrossFit

1 x 5 @ 205 lbs

9

Dennis
Florence

8:00 AM CrossFit

1 x 5 @ 195 lbs

9

Devon
martinez

5:30 PM CrossFit

1 x 5 @ 195 lbs

9

Tony
Martinez

5:30 PM CrossFit

1 x 5 @ 195 lbs

10

Dan
Meyer

5:30 PM CrossFit

1 x 5 @ 190 lbs

85, 115, 135, 155, 175, 190

11

Bill
Olson

6:30 PM Crossfit

1 x 5 @ 185 lbs

95-135-185

11

Jeffrey
Stark

4:30 PM CrossFit

1 x 5 @ 185 lbs

155 - 175 - 185

11

Larry
Barbeau

6:30 PM Crossfit

1 x 5 @ 185 lbs

11

Patrick
Madden

5:30 PM CrossFit

1 x 5 @ 185 lbs

11

Santiago
Robles

4:30 PM CrossFit

1 x 5 @ 185 lbs

12

Alexander
Zamora

4:30 PM CrossFit

1 x 5 @ 175 lbs

12

Private

9:00 AM Open Gym

1 x 5 @ 175 lbs

13

Daren
Layton

6:00 AM CrossFit

1 x 5 @ 165 lbs

175 (3)

14

Eric
Levy

4:30 PM CrossFit

1 x 5 @ 155 lbs

15

Michael
Barnacastle

3:30 PM Crossfit

1 x 5 @ 145 lbs

3 sets at 145

15

Steve
Beaulieu

9:00 AM Open Gym

1 x 5 @ 145 lbs

16

Joel
Pierce

6:00 AM CrossFit

1 x 5 @ 135 lbs

16

Scott
Cnockaert

5:30 PM CrossFit

1 x 5 @ 135 lbs

17

Caden
Barbeau

6:30 PM Crossfit

1 x 5 @ 60 lbs

Female Clients

1

Amanda
Nye

3:30 PM Crossfit

1 x 5 @ 215 lbs

2

Jennifer
Schleicher

9:00 AM Open Gym

1 x 5 @ 165 lbs

2

Madison
Shepherd

9:00 AM Open Gym

1 x 5 @ 165 lbs

3

Alma
DelZoppo

8:00 AM CrossFit

1 x 5 @ 145 lbs

105 115 125 135 145

3

Tara
Ogden

8:00 AM CrossFit

1 x 5 @ 145 lbs

5@95 5@105 5@115 5@125 5@125 5@135 5@140 5@145

4

Kristen
Long

12 PM CrossFit

1 x 5 @ 140 lbs

65, 85, 115, 130, 140

5

Jennifer
Justesen

9:00 AM Open Gym

1 x 5 @ 135 lbs

5

Private

3:30 PM Crossfit

1 x 5 @ 135 lbs

6

Ali
Florence

6:00 AM CrossFit

1 x 5 @ 130 lbs

85-105-115-125-130

7

Jenna
Steele

3:30 PM Crossfit

3 x 5 @ 125 lbs

7

Rachel
Balsiger

9:00 AM Open Gym

3 x 5 @ 125 lbs

7

Niki
Robinson

9:00 AM Open Gym

1 x 5 @ 125 lbs

8

Cindy
Layton

8:00 AM CrossFit

1 x 5 @ 115 lbs

8

Marian
Squires

8:00 AM CrossFit

1 x 5 @ 115 lbs

9

Jennifer
Wheeler Bu ...

6:00 AM CrossFit

1 x 5 @ 110 lbs

10

Nancy
Fairbanks

4:30 PM CrossFit

1 x 5 @ 105 lbs

11

Jen
Padilla

5:30 PM CrossFit

1 x 5 @ 100 lbs

85-95-100

12

Abigail
Harris

6:30 PM Crossfit

1 x 5 @ 95 lbs

3 sets of 5 for 85/90/95

12

Amanda
Funke

4:30 PM CrossFit

1 x 5 @ 95 lbs

55-65-75-85

12

Courtney
Randall

6:30 PM Crossfit

1 x 5 @ 95 lbs

12

Debra
Cnockaert

6:30 PM Crossfit

1 x 5 @ 95 lbs

12

Erin
Johnson

6:00 AM CrossFit

1 x 5 @ 95 lbs

12

Jean
Beaulieu

9:00 AM Open Gym

1 x 5 @ 95 lbs

13

Anastacia
Wagner

5:30 PM CrossFit

1 x 5 @ 90 lbs

75 85

14

Christine
Ralston

9:00 AM Open Gym

1 x 5 @ 85 lbs

14

Jennifer
Bury

4:30 PM CrossFit

1 x 5 @ 85 lbs

14

Karin
Unger

4:30 PM CrossFit

1 x 5 @ 85 lbs

55,65,80

14

Linda
Feehs

3:30 PM Crossfit

1 x 5 @ 85 lbs

15

Andrea
Fabry

12 PM CrossFit

1 x 5 @ 80 lbs

16

Robin
Newell

5:30 PM CrossFit

1 x 5 @ 75 lbs

17

Kim
Cardenas

4:30 PM CrossFit

1 x 5 @ 70 lbs

18

Judy
Meyer

5:30 PM CrossFit

1 x 5 @ 65 lbs

35, 45, 55, 65

19

Marissa
Biggs

5:30 PM CrossFit

1 x 5 @ 60 lbs

20

Vanessa
Parvin

8:00 AM CrossFit

3 x 5 @ 45 lbs