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Components

180* Walk w/Toes on Box

Strict HSPU

"Cruella"

Settings

Workout

Tuesday

200m run
20m straight leg bear crawl
200m run
20m spiderman crawl
200m run
10m inch worm w/ 1 pushup

Handstand Skill Work

3 Sets:

180* Walk w/Toes on Box

Walk 180* to the right and then back to the left with your toes or knees on the box. The goal of this is to get your torso as vertical as possible. Practice shifting your weight and lifting your hands to move around the box.
5 reps total before moving on to the strict HSPU.
Score=1 rep for there and back 180* around the box

Strict HSPU

6-8 Strict HSPU. For these you may scale with abmats stacked or with toes/knees on the box. Rest 2 minutes between sets.
Score= reps done for a set

"Cruella" (AMRAP - Rounds and Reps)

15 Minute AMRAP:
20m Bear Crawl with DB 50/35
200m Run
20 Pushup+ DB Pull Through
200m Run

100m Run=1 rep
10m Bear Crawl=1 rep

Bear Crawl with DB Demo
https://youtube.com/shorts/GX1-kebFLVU?feature=share

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

Whiteboard:

Tuesday, August 30, 2022

Male Clients

1

Brandon
Staggs

4:15 PM CrossFit

3 x 5

2

Zachary
Grierson

4:15 PM CrossFit

1 x 7

7/4/3

3

Patrick
Elsasser

12:00 PM CrossFit

3 x 5

3

Rob
McDaniel

10:00 AM CrossFit

3 x 5

3

Zach
Bethel

10:00 AM CrossFit

3 x 5

4

Jeff
McDaniel

10:00 AM CrossFit

3 x 4

5

Austin
Alexander

12:00 PM CrossFit

3 x 3

5

Coach
AJ

5:30 PM CrossFit

3 x 3

5

Hector
Vazquez

5:30 PM CrossFit

3 x 3

5

Lynn
Cashion

6:00 AM CrossFit

3 x 3

5

Steve
Ryan

4:15 PM CrossFit

3 x 3

24’ knee on box

6

Alex
Vivas

6:30 PM CrossFit

3 x 2

6

Chris
Fiala

4:15 PM CrossFit

3 x 2

6

Jonah
Cashion

3:00 PM CrossFit

3 x 2

7

Brendan
Swan

4:15 PM CrossFit

3 x 1

7

Tommy
Lobach

6:00 AM CrossFit

5 x 1

Female Clients

1

April
Lombardo

12:00 PM CrossFit

3 x 5

5-1-1; 12 in box

1

Ashley
Courts

5:00 AM CrossFit

3 x 5

1

Jen
Loner

6:00 AM CrossFit

3 x 5

1

Kelly
Hungerford

5:00 AM CrossFit

3 x 5

knees

2

Ashley
Fiala

12:00 PM CrossFit

3 x 4

plus some handstand walking each roundf

2

Beth
Johnson

5:30 PM CrossFit

3 x 4

24 inch box

2

Coach
Genna

10:00 AM CrossFit

2 x 4

2

Emily
Ward

8:30 AM CrossFit

3 x 4

2

Marysa
Clift

10:00 AM CrossFit

2 x 4

3

Coach
Camille

6:00 AM CrossFit

3 x 3

3

Debbie
Currlin

3:00 PM CrossFit

3 x 3

3

Kelsey
Kobzeff

6:00 AM CrossFit

3 x 3

3

Lexi
York

5:30 PM CrossFit

3 x 3

5 the first round

3

Sue “ Q”
Cashion

6:00 AM CrossFit

3 x 3

Did two sets with knees and one set with toes.

3

Vanessa
Turner

8:30 AM CrossFit

3 x 3

3

Yianoula
“Nola” Warne

10:00 AM CrossFit

3 x 3

4

Angelina
Zuniga

10:00 AM CrossFit

3 x 2

4

Britnee
Fradd

5:30 PM CrossFit

3 x 2

4

Heather
Heitz

4:15 PM CrossFit

3 x 2

180 degrees is a rainbow, you're welcome

4

Private

3:00 PM CrossFit

3 x 2

4

Lori
Sloan

4:15 PM CrossFit

3 x 2

4

Skylar
Cashion

3:00 PM CrossFit

3 x 2

5

Casey
Rapp

6:30 PM CrossFit

3 x 1

5

Kerri
Evans

5:30 PM CrossFit

3 x 1

On toes pike position