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Components

Weighted Pull-ups

Metcon

Settings

Workout

Tanktop Tuesday

Warm-up

15/12 Calorie Bike
15 Scap Pull-ups
15 Banded Face Pulls
10 Wipers / side
10 Scorpions / side
10 Rope Knees-to-elbows
10 DB Rows / arm (moderate-heavy)
15 Wall Squats
5 Strict Pull-ups
25 Air Squats
5 Big Kips
1 Rope Climb (practice!)

Strength

Weighted Pull-ups (3-3-3, then 4x3)

The Strict Pull-up

15 minutes

Metcon

Metcon (Time)

100 Air Squats
4 Rope Climbs (15 ft.)
75 Air Squats
3 Rope Climbs (15 ft.)
50 Air Squats
2 Rope Climbs (15 ft.)
25 Air Squats
1 Rope Climb (15 ft.)

Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing

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

Whiteboard:

Tuesday, October 02, 2018

Male Clients

1

Brandon
Thorsten

4pm CrossFit

4 x 3 @ 82 lbs

Shoulda gone heavier

2

Adam
Gelfand

7am CrossFit

4 x 3 @ 58 lbs

2

Robby
Tabellija

12pm CrossFit

4 x 3 @ 58 lbs

3

TOM
Hill

8am CrossFit

4 x 3 @ 53 lbs

4

Fernando
Flores

6pm CrossFit

4 x 3 @ 49 lbs

5

Brandon
Gonzalez

6pm CrossFit

4 x 3 @ 45 lbs

6

Bill
Curci

6pm CrossFit

4 x 3 @ 44 lbs

6

Private

5pm CrossFit

4 x 3 @ 44 lbs

6

Nate
Cobb

8am CrossFit

4 x 3 @ 44 lbs

6

Shaun
Storm

5pm CrossFit

4 x 3 @ 44 lbs

7

Ryan
Goderre

5pm CrossFit

4 x 3 @ 40 lbs

8

Brad
Damon

6am CrossFit

4 x 3 @ 35 lbs

8

Chris
Christian

6am CrossFit

4 x 3 @ 35 lbs

8

Eric
Macpherson

6pm CrossFit

4 x 3 @ 35 lbs

8

Joshua
Holmes

5pm CrossFit

4 x 3 @ 35 lbs

8

Mark
Shields

7pm CrossFit

4 x 3 @ 35 lbs

9

Connor
Miller 🍟 🍔

7pm CrossFit

4 x 3 @ 26.46 lbs

felt weaker than last week

10

Andrés
Herrera

5pm CrossFit

4 x 3 @ 26 lbs

failed last rep on first set @ 31

10

Jim
Pinkerton

6am CrossFit

4 x 3 @ 26 lbs

11

Tom
Brown

6pm CrossFit

4 x 3 @ 20 lbs

12

Ilya
Zavalov

12pm CrossFit

4 x 3 @ 18 lbs

12

James
Tamashiro

7pm CrossFit

4 x 3 @ 18 lbs

13

Ryan
Creer

6pm CrossFit

4 x 3 @ 15 lbs

14

Private

6pm CrossFit

4 x 3 @ 10 lbs

15

Fabricio
🦍

12pm CrossFit

4 x 3 @ 2.5 lbs

16

Marco
Hernandez

6pm CrossFit

7 x 5 @ 0 lbs

Ring pull-ups

16

Eric
Svensen

6am CrossFit

4 x 3 @ 0 lbs

blk/bnd

16

Salvador
Urena

4pm CrossFit

4 x 3 @ 0 lbs

Blue and green band

16

Zach
Jones

8am CrossFit

4 x 3 @ 0 lbs

sick

16

Brian
Kalmenson

6am CrossFit

3 x 3 @ 62 lbs

No time for 4th set

16

Denver
Guess

5pm CrossFit

3 x 3 @ 44 lbs

16

Robert
Christie

6am CrossFit

3 x 3 @ 62 lbs

16

Scott
Kellner

6am CrossFit

3 x 3 @ 26 lbs

16

Frank!e
Armas

5pm CrossFit

1 x 3 @ 35 lbs

16

Milton
Montiel

6pm CrossFit

0 x 0 @ 0 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

4 x 3 @ 35 lbs

plus belt

2

Alicia
Dolan

6am CrossFit

4 x 3 @ 31 lbs

3

Wifey
(aka Chris ...

6pm CrossFit

4 x 3 @ 28 lbs

26lb KB + belt

4

Maria
Mercado

6pm CrossFit

4 x 3 @ 10 lbs

With belt

5

Genesis
Dejesus

8am CrossFit

4 x 3 @ 7.5 lbs

5

Private

5pm CrossFit

4 x 3 @ 7.5 lbs

6

Jen
Carroll

5pm CrossFit

4 x 3 @ 2.5 lbs

6

Kelly
Hill

6pm CrossFit

4 x 3 @ 2.5 lbs

6

Kym
Janke

4pm CrossFit

4 x 3 @ 2.5 lbs

6

Rachael
Storm

12pm CrossFit

4 x 3 @ 2.5 lbs

6

Steph
Jarosz

12pm CrossFit

4 x 3 @ 2.5 lbs

7

Beth
Gray

4pm CrossFit

4 x 3 @ 0 lbs

thin black and blue skinny/thin

7

Camille
Chamberlen

7am CrossFit

4 x 3 @ 0 lbs

black and orange band

7

Chelsie
Coughlin

12pm CrossFit

4 x 3 @ 0 lbs

small black and blue band together.

7

Heather
Dunn

5pm CrossFit

4 x 3 @ 0 lbs

red band

7

Janelle
Humphrey

6am CrossFit

4 x 3 @ 0 lbs

7

kasey
stark

12pm CrossFit

4 x 3 @ 0 lbs

Red band

7

Tammy
Nguyen

6am CrossFit

4 x 3 @ 0 lbs

smallest band

7

Kim
McGrath

4pm CrossFit

4 x 2 @ 15 lbs

for a big fight on the third rep each set

7

Leigh
Bryant

6am CrossFit

3 x 3 @ 26 lbs

7

Alissa
Cobb

7am CrossFit

2 x 3 @ 0 lbs

thin orange + thin black

7

Barbara
Gayle

7am CrossFit

2 x 3 @ 0 lbs

2 x 3 at thin orange band

7

Patricia
Brown

6pm CrossFit

2 x 3 @ 10 lbs

7

Janis
Green

7am CrossFit

1 x 0 @ 0 lbs

tricep..bent over row at 50#