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Metcon

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Workout

CF Linchpin 09252019

Warm-up

Row 500M
2 rounds:
10 KB Clean and Jerks (light)
8 Push-ups
6 Knees-to-elbows

Pre-WOD mobility:
FROOD (2 min each side)

Metcon

Metcon (6 Rounds for time)

6 rounds, each round for time, of:
10 Bar Facing Burpees
10 Push Press, 95/65 lbs
10 Bar Facing Burpees

Rest 3 mins between each round.

Post-WOD Recovery

Blue angel (2 min each side)

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

Whiteboard:

Wednesday, September 25, 2019

Male Clients

1

Mike
Harkema

6:00 AM CrossFit

9:46

2

Barrett
Wolf

6:00 AM CrossFit

13:18

3

Mitch
Diem

CrossFit: 5:00 AM

13:50

4

Harry
Stein

5:30 PM CrossFit

14:12

5

Richard
Bruce

5:30 PM CrossFit

15:50

6

Jason
Shand

CrossFit: 5:00 AM

9:22

4 am. Push jerks at 95. Alicia tricked me.

7

Gabriel
Ripley

6:30 PM CrossFit

14:38

75#, 7 burpees

8

Wes
Stinchcomb

CrossFit: 5:00 AM

15:16

9

Sean
Donovan

6:00 AM CrossFit

16:10

75#

10

Bradd
Gott

CrossFit: 5:00 AM

20:33

RX First Round 75lbs 2-6

Female Clients

1

Alyssa
Stookey

5:30 PM CrossFit

6:38

2

Mia
Klavon

CrossFit: 5:00 AM

10:50

3

Jessica
Davis

5:30 PM CrossFit

11:54

4

Leesa
Fritz

5:30 PM CrossFit

18:20

5

Lynn
Mason

6:30 PM CrossFit

10:09

15 lb push press and no jump over (im old)

6

Clelia
Stevens

10:00 AM CrossFit

12:52

55#

7

Maureen
McDonough

5:30 PM CrossFit

13:10

55# push press

8

Tracy
Giuffreda

CrossFit: 5:00 AM

13:49

@55 lbs

9

Brittany
Brooks

10:00 AM CrossFit

14:10

55lbs, broken PP rd 4&5

10

Kelley
Wallace

CrossFit: 5:00 AM

16:29

11

Irish
Sirmons

5:30 PM CrossFit

16:30

no 2 feet :/

12

Erin
Stolle

5:30 PM CrossFit

17:58

13

Elese
Kyle

10:00 AM CrossFit

18:59

55lbs

14

Josie
Skeans

5:30 PM CrossFit

19:24

15

Jessie-Lee
Nichols

6:00 AM CrossFit

22:16

55