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Components

6 - 200m Sprints w/ Rest

Metcon

Settings

Workout

10/09/2019

Conditioning

6 - 200m Sprints w/ Rest (6 Rounds for time)

Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Minutes
10 Overhead Squats (95/65, Rx+=As Heavy As Possible)
10 Ring dips (05 Ring Muscle-Ups)
10 Sit-ups

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

Whiteboard:

Wednesday, October 09, 2019

Male Clients

1

Nick
Davidson

8:30AM CrossFit

3:56

2

Sean
Smith

4:30PM CrossFit

4:01

3

Michal
Morelos

4:30PM CrossFit

4:03

4

Cameron
Reeves

5:45PM CrossFit

4:13

5

Anirban
Pal

5:45PM CrossFit

4:15

6

adolfo
avalos

8:30AM CrossFit

4:32

7

Seth
McClellan

5:30AM CrossFit

5:00

2:36, 4:25, 6:17, 8:10, 10:00

8

Raine Corado
l

5:45PM CrossFit

5:01

9

jesse
torres

8:30AM CrossFit

3:10

2 rounds

10

Anthony
Chapman

8:30AM CrossFit

3:55

4 rounds

11

jesse
quintana

8:30AM CrossFit

4:53

4 rounds

Female Clients

1

Kelly
Brauer

5:45PM CrossFit

4:47

2

Tracy
May

8:30AM CrossFit

4:48

3

Brooke
Silverthorn

4:30PM CrossFit

4:49

4

Meg
Brown

5:30AM CrossFit

4:52

2:37, 4:25, 6:14, 8:02, 9:52

5

Melissa
McClellan

5:30AM CrossFit

5:20

2:45, 4:37, 6:38, 8:29, 10:20

6

Emily
Hunt

5:30AM CrossFit

5:24

2:47, 4:38, 6:39, 8:32, 10:24

7

Brenna
Braddock

4:30PM CrossFit

5:38

8

Annalisa
Mayhew

4:30PM CrossFit

5:51

9

Becky
Parrish

5:30AM CrossFit

7:15

3:16, 5:31, 7:48, 9:57, 12:15

10

Ashley
Reeves

5:45PM CrossFit

2:53

missed two sets

11

Zarai
Salayandia

4:30PM CrossFit

5:26

12

Jenna
Greer

4:30PM CrossFit

7:40