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Metcon

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Workout

9/27/16

Imagine life is a game in which you are juggling 5 balls. The balls are called work, friends, family, health and integrity. The game is to keep the balls in the air. The ball called work is made of rubber, while the other four are made of glass. If you drop work, it will bounce back, if you drop any of the other four they will forever scuff, crack or even shatter.

Metcon

Metcon (AMRAP - Rounds and Reps)

With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135),
12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155),
9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185),
6 Barbell Burpees

WB stays the same 20/14 9'

Midline

Extra: Metcon (No Measure)

EOMOMx12
25 GHDSU
15 Weighted Hip Extensions
rest 1 mins between sets

Min 0-1 GHDSU
Min 1-2 Hip Extensions
Min 2-3 Rest
Min 3-4 GHDSU
Min 4-5 Hip Extensions
Rest 5-6
MIn 6-7 GHDSU
Min 7-8 Hip Extensions
Min 8-9 Rest
Min...........
Please do not do all of these GHDSU if you have not cosistantly done 80-100 several times before.

Scaled:
weighted sit-ups or regular sit-ups which are both very effective as well.
Supermans

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

Whiteboard:

Tuesday, September 27, 2016

Male Clients

1

Colby
Wollak

5:30 PM CrossFit

8 + 2

2

Hap
Clayton

8:30AM CrossFit Class

7 + 24

3

Derrick
Ledford

6:30 PM CrossFit

7 + 10

4

Kyle
Baker

5:30 PM CrossFit

6 + 27

5

Brent
Miller

4:00 PM CrossFit

5 + 26

6

Patrick
Mizzell

8:30AM CrossFit Class

5 + 21

7

Hank
Dyer

6:30 PM CrossFit

4 + 39

8

Toni
Huber

5:30 PM CrossFit

3 + 14

9

Drew
Callaway

4:00 PM CrossFit

11 + 11

75# 85# 95#

10

Erich
Cloninger

4:00 PM CrossFit

9 + 18

11

Chance
Gregory

6:30 PM CrossFit

6 + 8

185# dl 14#wb

12

Christian
Howard

4:00 PM CrossFit

6 + 3

105

13

Johnny
Babitz

4:00 PM CrossFit

5 + 44

95# 105# 115# deadlifts 10# wb

14

Eric
Olinger

12:00 PM CrossFit

5 + 33

185/205/225

15

Darius
Nouri

5:30 PM CrossFit

5 + 32

185/205/225 went easy due to head cold

16

Rhett
Reiser

4:00 PM CrossFit

5 + 29

95# 115# 125# 10# wallball

17

Eli
Joy

8:30AM CrossFit Class

4 + 36

185, 205, 225

18

Bob
Swadley

12:00 PM CrossFit

4 + 25

185# across

18

Nick
Caruso

5:30 AM CrossFit

4 + 25

135# & 155# DL

19

Neil
Glezen

5:30 PM CrossFit

3 + 19

Female Clients

1

Myra
Harmon

5:30 PM CrossFit

7 + 26

2

Katie
Powell

9:30 AM CrossFit

6 + 21

3

Leslie
Auton

5:30 PM CrossFit

5 + 21

1+7, 1+12, 3+1

4

Cambell
Vander Haar

4:00 PM CrossFit

5 + 14

5

Miranda
Morales

8:30AM CrossFit Class

4 + 18

6

Katie
Tuttle

4:00 PM CrossFit

3 + 5

7

Shannon
Fichter

5:30 AM CrossFit

9 + 14

65#across, 10 wb

8

Nikki
Stewart

4:00 PM CrossFit

7 + 38

10wb, 95,105,115

9

Cambell
Vander Haar

4:00 PM CrossFit

7 + 26

8#wb, #85, #95, #105

10

Monica
Leatherman

12:00 PM CrossFit

6 + 28

95 lbs 105 lbs 115 lbs

11

Kelly
Nouri

8:30AM CrossFit Class

5 + 30

55# 75# 85# 10lb wb

12

Amanda
Vander Haar

4:00 PM CrossFit

5 + 17

14wb, #105,115,125

13

KATIE
Rabon

6:30 PM CrossFit

5 + 10

dl 105 lb

14

Amanda
Mendez

8:30AM CrossFit Class

4 + 6

55# 65# 75#

15

Rachelle
Farese

5:30 AM CrossFit

3 + 62

Rd1 14#wb, 115# dl, 12&4 Rd2 8#wb, 105#, 9&9 Rd3 8#wb, 105#dl, 16...

16

Lauran
Stump

6:30 PM CrossFit

3 + 51

10wb; 85/95dl

17

Stacey
Nance

6:30 PM CrossFit

0 + 103

didn't do last round of WB

18

Jenn
Warcola

8:30AM CrossFit Class

0 + 0

nope. still too sore from deadlifts. did core work