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Components

DB Lunges

Metcon

Settings

Workout

A Lunge, A Carry, and Hang to Overhead

Warm-up

50m Walking Lunge
10 Walking Toy Soldiers
10 Walking Toe Touches
5 Burpee Broad Jumps
15 GHD Hip Extensions
15 Banded Ext. Rotation w/ Press
15 aKBS (Moderate)

Mandatory

Everyone has 50 burpees after the warmup (5 Minute Cap).
Dumbbells, Wall Balls, Kettlebells and Bumper Plates are being returned to the wrong places on a regular basis. We need to start taking an extra second to put our equipment back correctly.
Thursday I will be relabeling and reorganizing the rack. Please make sure everything gets returned to its proper location going forward and hold each other accountable. It’ll only help improve our experience at the gym. Thank You!

Strength

DB Lunges (10-10, 3x10 per leg)

15 minutes.
Holding weights at your sides, completing the 10 reps in an up/down fashion on one side before switching legs and doing it on the other side. Please start on your weaker side.

Metcon

Metcon (Time)

4 Rounds of:
50m Walking Lunge (53/35 per arm)
50m KB Front Rack Carry (53/35 per hand)

immediately into
50 DB Hang to Overhead (35/25)

Scale so that you can start 50m of each movement unbroken without slowing your pace. This will be outside so bring your knee sleeves (and maybe your shades depending on the time of day). Your Hang to Overhead dumbbell weight should be cake. Like you should try your best to complete all 50 unbroken. There are no requirements in having to alternate hands. Do it as you see fit, but remain even in count on both sides.

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

Whiteboard:

Friday, September 28, 2018

Male Clients

1

Arturo
Fiero

4pm CrossFit

3 x 10 @ 200 lbs

100/hand

2

Eric
Macpherson

4pm CrossFit

3 x 10 @ 140 lbs

70 each hand

3

Moyzes
Dias

4pm CrossFit

3 x 10 @ 120 lbs

60/hand

3

Scott
Wasowski

5pm CrossFit

3 x 10 @ 120 lbs

60x2

3

Shaun
Storm

4pm CrossFit

3 x 10 @ 120 lbs

6060

4

Denver
Guess

6pm CrossFit

3 x 10 @ 103 lbs

53 kb/hand

5

Brian
Kent

6pm CrossFit

3 x 10 @ 100 lbs

6

Bill
Curci

5pm CrossFit

3 x 10 @ 80 lbs

40# db each hand

7

Ron
Singer

6pm CrossFit

3 x 10 @ 70 lbs

8

Adam
Gelfand

12pm CrossFit

3 x 10 @ 62 lbs

8

Private

12pm CrossFit

3 x 10 @ 62 lbs

9

Andrés
Herrera

8am CrossFit

3 x 10 @ 60 lbs

9

Ramon
Ulloa

6pm CrossFit

3 x 10 @ 60 lbs

10

Jerry
Gramling

6pm CrossFit

3 x 10 @ 50 lbs

10

Joshua
Holmes

5pm CrossFit

3 x 10 @ 50 lbs

11

Jet
Javelet

6am CrossFit

3 x 10 @ 44 lbs

12

Mark
Townley

12pm CrossFit

3 x 10 @ 35 lbs

12

William
Rico

4pm CrossFit

3 x 10 @ 35 lbs

13

Fabricio
🦍

4pm CrossFit

3 x 10 @ 30 lbs

each side

14

Salvador
Urena

4pm CrossFit

3 x 10 @ 20 lbs

15

Robert
Christie

7am CrossFit

2 x 10 @ 60 lbs

15

Ryan
Goderre

7am CrossFit

2 x 10 @ 60 lbs

60lb per arm

Female Clients

1

Corinne
Ingham

4pm CrossFit

3 x 10 @ 100 lbs

50# each hand

2

kasey
stark

4pm CrossFit

3 x 10 @ 60 lbs

30 each hand

3

Camille
Chamberlen

7am CrossFit

3 x 10 @ 50 lbs

25 each hand

3

Janis
Green

7am CrossFit

3 x 10 @ 50 lbs

3

Olga
Marchuk

8am CrossFit

3 x 10 @ 50 lbs

4

Alicia
Dolan

6am CrossFit

3 x 10 @ 44 lbs

5

Donica
Ryder ⛵️

6am CrossFit

3 x 10 @ 39.69 lbs

saving up for metcon

6

Genesis
Dejesus

12pm CrossFit

3 x 10 @ 36 lbs

7

Kelly
Hill

6pm CrossFit

3 x 10 @ 35 lbs

35db per hand

7

Kym
Janke

4pm CrossFit

3 x 10 @ 35 lbs

35 in each hand

8

Karli-Mae
Ochoa

6am CrossFit

3 x 10 @ 30 lbs

8

Leigh
Bryant

6am CrossFit

3 x 10 @ 30 lbs

9

Alissa
Cobb

8am CrossFit

3 x 10 @ 26 lbs

ladybugs

9

Emily
Gruber

12pm CrossFit

3 x 10 @ 26 lbs

1x 36

9

Jaclyn
Morbitzer

12pm CrossFit

3 x 10 @ 26 lbs

10

Maria
Mercado

6pm CrossFit

3 x 10 @ 25 lbs

10

Megan
Gibbings

5pm CrossFit

3 x 10 @ 25 lbs

11

Patti
Gerckens

8am CrossFit

3 x 10 @ 20 lbs

12

Vienna
Kaiser

8am CrossFit

3 x 10 @ 10 lbs

13

Claudia
Chaloner

7am CrossFit

2 x 10 @ 60 lbs

60# DB each hand

13

Patricia
Brown

6pm CrossFit

1 x 10 @ 124 lbs

62 ea hand 40 rd1 50 rd 2 62 rd 3

13

Wifey
(aka Chris ...

6pm CrossFit

1 x 10 @ 25 lbs

work, only 2 sets