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Components

Metcon

Metcon

1000m Row

Settings

Workout

SEPT 5, 2021

BARBELL

*Rest or Make-up day
M - Thruster
T - rest
W - Overhead Squat
Th - Push Press
F - Squat Clean

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3R's / 15 cap
5 From a push-up Plank position, walk hands to feet & back | RX+ Wall walks
90 Single-unders | RX+ 45 DU's
60 Mt. Climbers | RX+ 60 Jump Lunges

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
1 Deadlift, 225/155 | 205/115 || RX+ 1.5 x Body Weight
5 T2B || RX+ Straight Leg T2B
1 Deadlift, 225/155 -| 205/115 || RX+ 1.5 x Body Weight
10/7 Cals Bike

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row

1000m Row

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

Whiteboard:

Tuesday, October 05, 2021

Male Clients

1

Dallas
Hindman

9:00 AM CrossFit

12:24

2

Josh
Ennis

12:00 PM Open Gym

12:55

3

Jim
Thompson

4:30 PM Open Gym

7:36

4

Jimmy
Epperson

5:30 PM CrossFit

13:56

Female Clients

1

Stephanie
Richardson

5:30 AM CrossFit

12:05

2

Billie
Johnson

6:30 PM CrossFit

16:45

3

Laura
Clark

5:30 AM CrossFit

8:34

4

Teri
Baker

9:00 AM CrossFit

11:01

5

Kristin
Flick

4:30 PM Open Gym

11:30

6

Ashley
Allison

9:00 AM CrossFit

13:55

7

Jennifer
Nelson

12:00 PM Open Gym

15:00

7

Sheila
Sweeden

9:00 AM CrossFit

15:00

Situps

8

Hemapriya
Sakthivel

9:00 AM CrossFit

15:09

9

Sammy
Epperson

9:00 AM CrossFit

19:27

actual time, wall walks, du's rev lunges

10

Allison
Davidson

12:00 PM Open Gym

0:00

Lower Body workout 5 Rounds: 20 Weighted Lunges 15# 20 Box Step u...

10

Jana
Graham

12:00 PM Open Gym

0:00

hip rehab ex