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Metcon

DT

500m Row

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Workout

SEPT 29, 2021

BARBELL

Rest or Make-up Day
M - Squat Clean
T - Thruster
W - rest
Th - Overhead Squat
F - Push Press
*all 5x3 @ 70%

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

40-30-20-10 / 20 cap
Step ups, 24/20/16" | RX+ 30/24/20"
Sit ups | RX+ GHD Sit ups
1 min plank (elbows & toes) after each rd | RX+ Single arm Plank

WOD

WOD: DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

*Masters, 135/75

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

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

Whiteboard:

Wednesday, September 29, 2021

Male Clients

1

Matt
Clark

5:30 AM CrossFit

22:15

2

Jim
Thompson

4:30 PM Open Gym

13:15

3

Chris
McAbery

5:30 PM CrossFit

13:40

4

Dylan
Smith

6:30 AM CrossFit

13:59

5

Bryon
Waits

9:00 AM CrossFit

16:15

6

Sakthivel
Ganapathy

6:30 PM CrossFit

18:00

7

Jon
Kelley

9:00 AM CrossFit

19:02

Half of the situps were GHD's

8

Terry
Trowbridge

4:30 PM Open Gym

12:15

Cut in 1/2

Female Clients

1

Patty
Thompson

9:00 AM CrossFit

13:24

2

Christina
Hageny

9:00 AM CrossFit

18:10

3

Kristina
Gomez

9:00 AM CrossFit

20:07

4

Kristin
Curd

12:00 PM Open Gym

9:25

5

Angela
Hansen

5:30 PM CrossFit

11:19

6

Aubrey
Baker

4:30 PM Open Gym

11:25

after DT

7

Cindi
Klose

6:30 PM CrossFit

12:21

8

Daniela
Mendes

9:00 AM CrossFit

12:25

9

Laura
Clark

5:30 AM CrossFit

13:21

10

Sammy
Epperson

9:00 AM CrossFit

13:57

11

Misty
Lingnau

5:30 AM CrossFit

14:00

12

Tiffany
Galvan

12:00 PM Open Gym

14:35

13

Dani
Truitt

9:00 AM CrossFit

16:25

13

Tish
Trost

9:00 AM CrossFit

16:25

14

Jennifer
Nelson

4:30 PM Open Gym

11:52

15

Peggy
Campbell

5:30 PM CrossFit

13:40

16

Sabrina
Hay

6:30 AM CrossFit

13:47

mix Rx and Rx+ on step up

17

Ashley
Allison

9:00 AM CrossFit

13:53

nailed it

18

Nicole
Whisman

9:00 AM CrossFit

16:50

30 sit ups first round, 18 in box

19

Kenna
Gathright

6:30 AM CrossFit

18:33