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Components

Pump House

Settings

Workout

9/20/17

Warm-up

Metcon (No Measure)

1 min bike
2 Rounds:
20 floor press with unloaded bar
1 min: chest smash w/lacrose ball or softball
1 min lat smash with roller
1 min ankle stretch :30/leg
20 pistols or pistol skill 10/leg
1 min quad-pull/toe touch
1 min 90/90 stretch
:30 sec plank
10 super mans

Pistol skill work can be to work on one leg squat to a higher base than hips below knees. For example you can squat to a chair or a box or plates stacked up.

Metcon

Pump House (Time)

For Time:
ADV RX
15-12-9-6-3
Ring Dips
Strict Pull-ups
200M Run

RX
12-9-6-3
Ring Dips
Strict Pull-ups
200M Run

Scaled
15-12-9-6-3
Box dips
Hollow Rock on the bar or RR
200M Run

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

Whiteboard:

Wednesday, September 20, 2017

Male Clients

1

Private

5:30 AM CrossFit

5:52

2

Kyle
Baker

5:30 PM CrossFit

7:00

3

Derek
Halford

8:30AM CrossFit Class

7:39

3

Derrick
Ledford

5:30 PM CrossFit

7:39

4

Hap
Clayton

8:30AM CrossFit Class

7:54

5

Brandon
Hedrick

5:30 AM CrossFit

11:15

6

Darius
Nouri

8:30AM CrossFit Class

11:51

7

Private

4:00 PM CrossFit

12:50

8

Jonathan
Austin

5:30 AM CrossFit

13:20

9

Colby
Wollak

9:30 AM CrossFit

13:49

10

Lanny
Natoli

4:00 PM CrossFit

17:54

11

Adam
McCall

5:30 AM CrossFit

9:18

12

Scotty
In Route

8:30AM CrossFit Class

9:15

Did dips on GHD

13

Brent
Miller

8:30AM CrossFit Class

9:16

15/12/9/6/3 - ghd / spu

14

Bill
Knight

8:30AM CrossFit Class

10:21

ring dips and ghd dips ring rows slow waddle

15

Daniel
Leatherman

5:30 AM CrossFit

11:10

Rx, except slightly kipping pullups

16

Marcio
Lima

5:30 PM CrossFit

11:33

15/12/9/6/3 PU and BD

17

Rob
Allen

6:30 PM CrossFit

12:02

bar dips; RR's

18

Tommy
Grey

4:00 PM CrossFit

12:55

Purple band ring dips

19

Eric
Olinger

12:00 PM CrossFit

13:15

GHD dips

20

Robert
Johnson

5:30 PM CrossFit

13:26

BarDips, PullUps, Jog

21

Patrick
Mizzell

8:30AM CrossFit Class

0:00

patrick scaled version

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

14:41

2

Katie
Powell

9:30 AM CrossFit

10:46

3

Myra
Harmon

4:00 PM CrossFit

14:21

4

Alex
Dow

8:30AM CrossFit Class

16:39

combo of chin&pull ups

5

Jenn
Warcola

12:00 PM CrossFit

8:16

scaled

6

Jackie
Moffitt

12:00 PM CrossFit

8:30

Scaled

7

Pam
Floberg

6:30 PM CrossFit

9:05

box dips, hollow rock bar

8

Cambell
Vander Haar

12:00 PM CrossFit

9:31

15, 12, 9, 6, 3 - kip pu, box dips

9

Jennifer
Eckard

9:30 AM CrossFit

9:43

Box, rocks

9

Lisa
Hummel

6:30 AM CrossFit

9:43

row for run, hollow rock bar

10

Krissy
Jones

12:00 PM CrossFit

9:46

11

Miranda
Morales

12:00 PM CrossFit

9:50

12

Maggie
Gaspar

5:30 PM CrossFit

10:07

13

Karina
Collins

4:00 PM CrossFit

10:33

14

Melissa
Holden

8:30AM CrossFit Class

11:08

box dips, hollow rocks on bar

15

Private

8:30AM CrossFit Class

12:05

16

Jennifer
Taylor

4:00 PM CrossFit

12:10

12-9-6-3 : purple band ring dips, kipp pull ups

17

Kelly
Nouri

8:30AM CrossFit Class

12:13

12rd 9spu rest kpu ghd dips

18

Stacey
Nance

6:30 PM CrossFit

12:19

Box dips, Strict PU

19

Shannon
Fichter

6:30 PM CrossFit

0:00

box dips, kipping pullups