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Components

Helen

Metcon

Settings

Workout

Sat

A: The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

12 min cap....scale to finish

C: Metcon (Time)

2 person team
3k row (500m max per set)
200 DUs
100 wall ball
50 burpees

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

Whiteboard:

Saturday, September 12, 2015

Male Clients

1

Zander
Veith

10 AM CrossFit

8:50

2

Joe
Rayburn

8:15 AM CrossFit

9:02

3

John
Rogacki

10 AM CrossFit

9:14

4

Joey
King

10 AM CrossFit

9:15

5

Thomas
Arm

8:15 AM CrossFit

9:41

6

Fahad
Al-Wetaid

8:15 AM CrossFit

9:59

7

Scott
Boss

10 AM CrossFit

10:17

8

Kim
Pallister

7:00 AM CrossFit

10:20

9

Jonathan
Bermudez

7:00 AM CrossFit

10:41

10

Fred
Peterson

7:00 AM CrossFit

10:49

first helen

11

Chris
Bruscato

10 AM CrossFit

11:21

12

Jason
Roraback

8:15 AM CrossFit

11:39

13

Andy
Mount

10 AM CrossFit

10:22

#70LBS Russian

14

Brian
Niepoky

7:00 AM CrossFit

11:35

15

Matt
Hire

7:00 AM CrossFit

11:40

saclae pull ups and kb 35

16

Alex
Matsuda

7:00 AM CrossFit

11:45

17

Ram
Hernandez

7:00 AM CrossFit

12:17

44# kb in r3, 20 rr

Female Clients

1

Katie
Longto

10 AM CrossFit

10:22

Almost a 3 min PR from 12/14!

2

Karen
Mount

10 AM CrossFit

10:57

3

Kindra
Veith

10 AM CrossFit

10:58

4

Sasha
DeSilva

8:15 AM CrossFit

11:02

4 second PR

5

Dawna
Graham

10 AM CrossFit

11:38

6

Sarah
Holman

8:15 AM CrossFit

11:43

7

Anne
Shapira

10 AM CrossFit

12:15

8

Colette
Matsuda

7:00 AM CrossFit

12:30

9

Haley
Bury

8:15 AM CrossFit

12:47

Dawna let me finish :)

10

Chantell
Fukumae

8:15 AM CrossFit

12:00

blue band for PU