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Workout

#nevermissamonday

Warm-up

2 Rounds
10m Burpee Broad Jump
10m Toy Soldier
10m Bear Crawl
10m Lunge w/ twist
then.....
200 Single Unders
25 AbMat Sit Ups

Front Squat (3x3)

Front Squat

3 @ 70%
3 @ 80%
Max reps @ 90%
*post your 90% effort

Metcon (No Measure)

2 Rounds

3 min EMOM
15/12 Calorie Row
Rx - Air Assault Bike
Immediately into:
3 min EMOM
5 Front Squats 155/110
Rx+ - 185/135
Immediately into:
3 min EMOM
15 Toes 2 Bar

This is an EFFORT workout today. Find loads, reps and progressions that will challenge you EMOM. It is NOT meant for failure. If you need to adjust mid-wod, please feel free to do so. Get to know yourself as you work through this.

cool down

400m Walk
*Stop every 100m and perform 3 cossack stretches each side. You’ll end this with the cossack stretches.

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

Whiteboard:

Monday, September 24, 2018

Male Clients

1

Edward
Bennett

10:30 AM Open Gym

1 x 11 @ 211 lbs

2

Coach
Jose

5:00 PM CrossFit

1 x 8 @ 220 lbs

3

Coach
Tony

12:00 PM CrossFit Advance...

1 x 5 @ 245 lbs

4

John
Harris

5:00 PM CrossFit

1 x 3 @ 325 lbs

5

Ryan
Aker

4:00 PM CrossFit

1 x 3 @ 315 lbs

6

Billy
Dedich

4:00 PM CrossFit

1 x 4 @ 235 lbs

7

Brett
Wininger

12:00 PM CrossFit Advance...

1 x 3 @ 270 lbs

8

Craig
Radke

5:00 PM CrossFit

1 x 5 @ 155 lbs

9

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 3 @ 250 lbs

10

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 3 @ 245 lbs

185/215/245 :: 265

11

Tyler
Wood

6:00 PM CrossFit

1 x 3 @ 240 lbs

12

Paul
Greive

5:00 PM CrossFit

1 x 3 @ 225 lbs

13

Brendan
Swan

5:00 AM CrossFit

1 x 3 @ 205 lbs

14

Andre
Bernard

6:00 PM CrossFit

1 x 3 @ 185 lbs

15

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 2 @ 275 lbs

:(

16

Rick
Kordick

6:00 AM CrossFit

1 x 3 @ 175 lbs

17

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 2 @ 240 lbs

18

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 2 @ 185 lbs

19

Scott
Huter

12:00 PM CrossFit Advance...

1 x 1 @ 240 lbs

20

Dawson “DJ”
Saathoff

9:30 AM CrossFit

1 x 1 @ 165 lbs

21

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

1 x 0 @ 0 lbs

Nothing. Tweaked groin on first set of three.

Female Clients

1

Leah
Braun

9:30 AM CrossFit

1 x 16 @ 115 lbs

2

Drienna
Green

9:30 AM CrossFit

1 x 6 @ 185 lbs

3

Gabby
Vizcaino

4:00 PM CrossFit

1 x 9 @ 120 lbs

3

Ivanna
Beltran

8:30 AM CrossFit

1 x 8 @ 135 lbs

4

Sally
Gjeloshaj

9:30 AM CrossFit

1 x 11 @ 95 lbs

5

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 6 @ 170 lbs

#135 #155

6

Alexis
Nieto-Andrews

4:00 PM CrossFit

1 x 10 @ 95 lbs

7

Coach
K

6:00 AM CrossFit

1 x 6 @ 145 lbs

8

Natalia “Nati”
Bernard

6:00 PM CrossFit

1 x 7 @ 120 lbs

9

Nikki
Saavedra

5:00 AM CrossFit

1 x 7 @ 115 lbs

Not 90%, but felt heavy

10

Jayme
Pilon

8:30 AM CrossFit

1 x 5 @ 155 lbs

11

Ann
Kent

9:30 AM CrossFit

1 x 5 @ 150 lbs

12

Ayleah
Alejandre

5:00 AM CrossFit

1 x 7 @ 105 lbs

13

Jennifer
Le Fevre

5:00 PM CrossFit

1 x 8 @ 85 lbs

I know I could do more now 😁

14

Joslyn
Bustamante

4:00 PM CrossFit

1 x 8 @ 75 lbs

15

Victoria
Covarrubias

5:00 AM CrossFit

1 x 4 @ 145 lbs

16

Britnee
Fradd

5:00 PM CrossFit

1 x 5 @ 115 lbs

16

Maki
Garcia

6:00 PM CrossFit

1 x 5 @ 115 lbs

17

Sara
Kinch

4:00 PM CrossFit

1 x 6 @ 90 lbs

18

Dawn
Levins

5:00 AM CrossFit

1 x 5 @ 105 lbs

19

Private

12:00 PM CrossFit Advance...

1 x 3 @ 170 lbs

20

Coach
Jaime

8:30 AM CrossFit

1 x 3 @ 155 lbs

21

Shannyn
Bustamante

4:00 PM CrossFit

1 x 5 @ 90 lbs

21

Whitney
Seeforth

12:00 PM CrossFit Advance...

1 x 3 @ 150 lbs

22

Heather
Turski

12:00 PM CrossFit Advance...

1 x 3 @ 140 lbs

23

Renetta
Johnson

9:30 AM CrossFit

1 x 4 @ 95 lbs

24

Kerri
Evans

6:00 PM CrossFit

1 x 2 @ 175 lbs

25

Courtney
Lypps

5:00 PM CrossFit

1 x 3 @ 115 lbs

26

Beth
Johnson

5:00 PM CrossFit

1 x 4 @ 85 lbs

Some day hope to hit over The 100’s.

27

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 2 @ 160 lbs

28

Ashley
Fiala

12:00 PM CrossFit Advance...

1 x 1 @ 170 lbs

29

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 2 @ 75 lbs

30

Melanie
Sellars

9:30 AM CrossFit

3 x 1 @ 117 lbs