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Metcon

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Workout

Tuesday WOD

Metcon (Time)

For time:

30/20 calorie assault bike
400m run

**this is a SPRINT, all out!!!

Metcon (5 Rounds for reps)

Tabata - all 8 sets before a 1:00 break and rotating

- Shoulder press 35/25# barbell (:10 "rest" with bar overhead)

- Hollow rocks/ dead bug rocks

- Barbell curl 35/25# (:10 "rest" with bar at 90 degree angle

- Abmat sit ups

- Banded tricep push downs (:10 "rest" in bottom of push down position)

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

Whiteboard:

Tuesday, October 08, 2019

Male Clients

1

Private

4:30 PM CrossFit

2:20

2

Donnie
Barbour

Drive Thru

2:30

3

Mark
Paparo

6:30 PM CrossFit

2:38

4

Austin
Ingram

6:30 PM CrossFit

3:07

4

Mike
Brown

5:00 AM CrossFit

3:07

5

Bryan
Bureau

4:30 PM CrossFit

3:08

6

Max
Leaming

5:00 AM CrossFit

3:10

7

AJ
Ross

6:00 AM CrossFit

3:13

that sucked

8

Mike
McCleery

5:30 PM CrossFit

3:17

9

Tim
McCormick

5:00 AM CrossFit

3:21

10

Ben
Reid

6:30 PM CrossFit

3:26

11

Paul
Miller

8:00 AM CrossFit

3:29

12

Harris
Frank

5:00 AM CrossFit

3:30

13

Mike
Witt

8:00 AM CrossFit

3:35

14

Ezequiel
Ramirez

5:30 PM CrossFit

3:40

15

Jim
Bolen

6:30 PM CrossFit

3:56

16

Wallis
Shoppy

5:00 AM CrossFit

4:02

17

Dave
Lombardo

5:00 AM CrossFit

4:03

18

Rich
Marino

4:30 PM CrossFit

4:09

First Time Back in 2weeks (Shoulder)

19

Tim
Gaddis

8:00 AM CrossFit

4:34

Medium speed,some drag

20

Tom
Boyle

5:00 AM CrossFit

4:50

21

Robert
Self

5:00 AM CrossFit

3:30

30/1200bike

22

Clint
VanHoy

4:30 PM CrossFit

3:50

500m row for run

Female Clients

1

Saskia
Arnesen

10:00 AM CrossFit

3:14

2

Victoria
Duncan

5:30 PM CrossFit

3:20

3

Linnet
Orbe

6:00 AM CrossFit

3:31

4

Lori
Adkins

10:00 AM CrossFit

3:35

5

Jen
Thompson

4:30 PM CrossFit

3:40

6

Brenda
Miller

8:00 AM CrossFit

3:41

7

Lisa
Rodriguez ...

5:30 PM CrossFit

3:48

8

Staci
Hamilton

5:30 PM CrossFit

3:50

9

Allison
Elliott

5:00 AM CrossFit

3:54

10

Kim
Hullett

4:30 PM CrossFit

3:55

11

Sharon
Brooks

6:00 AM CrossFit

3:57

12

Alex
Wright

8:00 AM CrossFit

4:04

13

Tracy
Jennings

6:00 AM CrossFit

4:08

14

Monica
Lee

4:30 PM CrossFit

4:17

15

Amy
Linton

4:30 PM CrossFit

4:29

16

Nancy
Miller

5:30 PM CrossFit

4:34

17

Alison
Dickens

6:30 PM CrossFit

4:48

18

Private

6:30 PM CrossFit

4:50

19

Tonika
Taylor

6:00 AM CrossFit

5:06

20

Michelle
Gillespie

8:00 AM CrossFit

3:53

run 200 walk 200

21

Monica
hattaway

6:30 PM CrossFit

4:04

22

Kim
Bolen

8:00 AM CrossFit

4:57

23

Rachel
Bard

5:30 PM CrossFit

5:12

24

Cheri
Ingram

6:30 PM CrossFit

5:19

20 calories bike 500mm rowing

25

Jeanene (w ...
Briggs

6:30 PM CrossFit

5:31

26

Emily
Thaxton

8:00 AM CrossFit

6:10

walk/run 400

27

Michelle
Vaughn

8:00 AM CrossFit

6:28

walk