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Components

Metcon

Arms & Abs

Settings

Workout

Wednesday

Metcon

A: Metcon (Time)

Rx =
10 Rounds For Time
200m Run
20/15 Calorie Row or Ski

Rx+ =
10 Rounds For Time
400m Run
25/20 Calorie Row or Ski

45 Minute Time Cap

Extra

B: Arms & Abs (AMRAP - Rounds and Reps)

Rx =
10 Minute AMRAP of:
5/3 Strict Pull-ups
15 Abmat Situps

Rx+ =
10 Minute AMRAP of:
7/5 Strict Pull-ups
15 GHD Situps

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

Whiteboard:

Wednesday, September 29, 2021

Male Clients

1

Anthony
Vorachak

CrossFit: 5:00 AM

31:41

row

2

Adam
Cole

CrossFit: 12:00 PM

32:55

3

Hunter
Brayton

CrossFit: 5:00 AM

33:28

4

Andy
Kaestle

CrossFit: 5:00 AM

34:17

Row, 5 round split 17:20

5

Private

Open Gym

41:08

6

Ben
Kulp

Open Gym

48:20

7

Jesse
Cook

Open Gym

22:59

8

Private

CrossFit: 6:00 AM

24:16

9

yasser
elhariry

CrossFit: 5:00 AM

24:24

10

Private

CrossFit: 5:00 AM

26:05

11

Jake
Adams

Open Gym

28:29

ski; 2nd

12

John
Mullen

CrossFit: 5:00 AM

21:45

10 cal bike/20 cal ski

Female Clients

1

Alaina
Savage

CrossFit: 5:00 AM

28:17

2

Taylor
Turner

CrossFit: 5:30 PM

41:22

i got slow legs

3

Tracey
Evans

CrossFit: 12:00 PM

45:46

4

Gillian
Sowden

CrossFit: 5:00 AM

22:35

5

Melanie
Sinclair

CrossFit: 5:30 PM

24:04

6

Rachel
Toland

Open Gym

26:06

ski

7

Michaela
Goodwin

CrossFit: 5:00 AM

27:06

ski erg

8

Mariel
Day

Open Gym

28:38

9

Irma
Vlasac

CrossFit: 6:00 AM

28:56

12 cal bike instead of run

10

Krista
Patronick

CrossFit: 6:00 AM

30:35

Ski, but not good at math