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Good Mornings

Metcon

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Workout

Tuesday

Warm-up

10 mins

Weightlifting

20 mins

Three sets of:
Good Mornings x 8-10
Rest 45 sec
Kettlebell Windmills x 5 each arm
Rest 45 sec
Plank Hold x 45 seconds
Rest 45 sec

*Remember this is a deload week. We are focusing on good movement and reducing loads.

Good Mornings (3x8-10)

Good Mornings

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
5 Strict Pull-ups
10 Strict HSPU
15 KBS (1.5/1)
*Every 3 rounds you complete go out for a 2x100m shuttle run

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

Whiteboard:

Tuesday, September 12, 2017

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

3 x 10 @ 135 lbs

1

Robert
Herford

6:00 PM CrossFit

3 x 10 @ 135 lbs

2

Ben
Kufert

7:00 PM CrossFit

3 x 10 @ 85 lbs

3

Jake
Jerles

7:00 PM CrossFit

3 x 8 @ 95 lbs

3

Sam
Bowman

6:00 AM CrossFit

3 x 8 @ 95 lbs

4

Anthony
Franklin

11:00 AM CrossFit

3 x 10 @ 75 lbs

5

Jacob
Gloudemans

7:00 PM CrossFit

3 x 8 @ 85 lbs

10kg kettle

6

Charles
Kennedy

11:00 AM CrossFit

3 x 10 @ 65 lbs

7

Brad
Brodzinski

5:00 PM CrossFit

3 x 8 @ 75 lbs

8

Jason
Cansler

6:00 PM CrossFit

2 x 8 @ 65 lbs

8

Jose
Aguayo

11:00 AM CrossFit

3 x 8 @ 65 lbs

8

Mike
Morelli

6:00 AM CrossFit

3 x 8 @ 65 lbs

8

Todd
McDaniel

6:00 AM CrossFit

3 x 8 @ 65 lbs

8

Young
Kim

5:00 PM CrossFit

3 x 8 @ 65 lbs

9

Jonathan
Darcey

5:00 PM CrossFit

3 x 10 @ 45 lbs

10

Scott
Hall

6:00 AM CrossFit

3 x 8 @ 45 lbs

11

Carlos
Jara

9:00 AM CrossFit

3 x 3 @ 95 lbs

12

Emilio
Lemus

6:00 PM CrossFit

3 x 5 @ 15 lbs

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

3 x 8 @ 85 lbs

2

Ivette
Morales

11:00 AM CrossFit

3 x 10 @ 65 lbs

3

Jackie
Cansler

6:00 PM CrossFit

3 x 8 @ 75 lbs

3

Michelle
Shuck

11:00 AM CrossFit

3 x 8 @ 75 lbs

4

Cara
Stutts

6:00 PM CrossFit

3 x 10 @ 55 lbs

4

Fanny
B Roberts

6:00 PM CrossFit

3 x 10 @ 55 lbs

4

Page
Hannon

6:00 AM CrossFit

3 x 10 @ 55 lbs

5

Jennifer
Rosa

5:00 PM CrossFit

1 x 8 @ 65 lbs

5

Jenny
Rosas

9:00 AM CrossFit

3 x 8 @ 65 lbs

5

Michelle
Perno

5:00 PM CrossFit

2 x 8 @ 65 lbs

6

Alyssa
Carlson

5:00 PM CrossFit

3 x 10 @ 45 lbs

7

Rachel
Klahr

6:00 PM CrossFit

3 x 8 @ 55 lbs

8

Nikki
Kirsch

5:00 PM CrossFit

3 x 8 @ 45 lbs

9

Cassie
Chadwell

7:00 PM CrossFit

3 x 10 @ 35 lbs

10

Private

5:00 PM CrossFit

3 x 8 @ 35 lbs

10

Evelyn
Karras

7:00 PM CrossFit

3 x 8 @ 35 lbs

11

Jen
Schult

7:00 PM CrossFit

1 x 1 @ 95 lbs

12

Kelsey
Hight

5:00 PM CrossFit

3 x 35 @ 0 lbs

12

Seirra
Dawson

5:00 PM CrossFit

3 x 65 @ 0 lbs