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Metcon

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Workout

Aerobic Thursday

Metcon (4 Rounds for time)

Every 12:00 start a new station. If you finish early, you get to rest the remainder of the 12:00

Station 1 - Bike 100/70 calories
Station 2 - Run 1 mile
Station 3 - Row 100/70 calories
Station 4 - 75 burpees

RX+ 125/90 calories on bike and rower, 2000m run, 100 burpees

***Swap the bike and rower stations for classes that have more than 8 people. Everyone will run and burpee together.

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

Whiteboard:

Thursday, September 12, 2019

Male Clients

1

Nathan
Trevillian

Drive Thru

28:05

way too hard

2

Private

4:30 PM CrossFit

33:25

3

Private

5:00 AM CrossFit

36:14

4

Erik
Manning

5:00 AM CrossFit

39:16

5

Bryan
Bureau

4:30 PM CrossFit

39:49

6

Aaron
Carver

8:00 AM CrossFit

26:17

6

Donnie
Barbour

Drive Thru

26:17

7

Paul
Miller

8:00 AM CrossFit

26:26

8

Rob
Blackwell

8:00 AM CrossFit

27:34

9

Max
Leaming

5:00 AM CrossFit

28:34

10

Ben
Reid

6:30 PM CrossFit

29:14

11

Dave
Lombardo

5:00 AM CrossFit

29:46

12

Dale
Rinkenberger

8:00 AM CrossFit

30:46

13

Jason
Jones

5:00 AM CrossFit

30:59

14

Harris
Frank

5:00 AM CrossFit

31:21

15

Mike
Anderson

6:00 AM CrossFit

32:20

16

Eduardo
Navarro

6:30 PM CrossFit

32:31

17

Rich
Marino

4:30 PM CrossFit

33:34

18

Chris
Lenox

10:00 AM CrossFit

34:19

19

Robin
Gautham Mu ...

6:30 PM CrossFit

34:22

20

Marcus
Garrett

5:00 AM CrossFit

35:26

21

Tom
Boyle

5:00 AM CrossFit

41:05

22

Chris
Bryant

Drive Thru

25:47

400m farmers carry for run

23

Ric
Thompson

Drive Thru

29:03

no burpees!

24

Austin
Ingram

6:30 PM CrossFit

30:03

25

Kris
Keropian

10:00 AM CrossFit

31:26

70 cals, 800m run

26

Jeff
Davis

4:30 PM CrossFit

36:39

27

Aiden
Bryant

4:30 PM CrossFit

43:55

Female Clients

1

Saskia
Arnesen

10:00 AM CrossFit

32:41

2

Carla
Henriet

5:00 AM CrossFit

34:48

100cal/2000m/100B

3

Staci
Hamilton

8:00 AM CrossFit

40:40

4

Rachel
Blackwell

10:00 AM CrossFit

28:04

5

Kristen
Bell

8:00 AM CrossFit

28:30

6

Brenda
Miller

8:00 AM CrossFit

28:55

7

Allison
Elliott

5:00 AM CrossFit

29:16

8

Hannah
Teece

Drive Thru

29:37

less rest

9

Marie
Holbrook

Drive Thru

29:51

10

Ann
Blaum

10:00 AM CrossFit

30:02

11

Jen
Thompson

6:30 PM CrossFit

30:37

12

Paulina
Dudkiewicz

6:30 PM CrossFit

32:05

13

Tracy
Jennings

6:00 AM CrossFit

32:06

14

Angela
Ing

8:00 AM CrossFit

32:24

15

Kim
Hullett

4:30 PM CrossFit

32:35

16

Denise
Woodham

4:30 PM CrossFit

33:01

17

Monica
hattaway

6:30 PM CrossFit

33:11

18

Private

6:30 PM CrossFit

33:42

19

Alex
Wright

6:30 PM CrossFit

34:02

20

Monica
Lee

5:30 PM CrossFit

34:17

21

Amy
Linton

10:00 AM CrossFit

34:52

22

Angie
Bryant

4:30 PM CrossFit

38:45

23

Nancy
Miller

6:30 PM CrossFit

40:05

24

Michelle
Gillespie

8:00 AM CrossFit

31:55

25

Alison
Dickens

6:30 PM CrossFit

31:59

26

Cheri
Ingram

6:30 PM CrossFit

33:39

27

Florisa
Acosta

8:00 AM CrossFit

34:49

28

Liz
Bunker

4:30 PM CrossFit

34:58

29

Silvana
Scherer

6:30 PM CrossFit

35:10

30

Natalie
Cosson

6:00 AM CrossFit

38:50