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WOW Air

Today, it’s all about consistency. Done right, your pace from the first round should look a lot like your pace on the third round. All of these movements are ones you can recover WHILE working, so rest while you work, breathe while you move, and get it done errbody. Yay hump day!!!

Metcon

Open - Performance - Fitness

Metcon (Time)

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

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

Whiteboard:

Wednesday, October 09, 2019

Male Clients

1

Dennis
Florence

5:30 PM CrossFit

19:23

2

David
Smith

4:30 PM CrossFit

19:26

3

Private

3:30 PM Crossfit

20:09

4

Josh
Randall

5:30 PM CrossFit

20:52

5

Benjamin
Green

3:30 PM Crossfit

21:08

6

Bill
Olson

5:30 PM CrossFit

21:45

7

Jeffrey
Stark

4:30 PM CrossFit

22:04

8

Erik
Enriquez

5:30 PM CrossFit

22:25

#idontshavereps

9

Javier
Gomez

5:00 AM CrossFit

23:24

10

Lance
Johnson

6:30 PM Crossfit

25:08

11

Travis
Fagerness

5:00 AM CrossFit

26:54

12

Michael
Bostian

3:30 PM Crossfit

28:13

13

Kyle
Craver

5:00 AM CrossFit

22:18

Female Clients

1

Cynthia
Brooks

8:00 AM CrossFit

22:09

2

Jenna
Steele

5:30 PM CrossFit

22:24

holy sick and allergies batman!

3

Nancy
Fairbanks

4:30 PM CrossFit

22:57

4

Ali
Florence

5:00 AM CrossFit

23:52

5

Andrea
Fabry

3:30 PM Crossfit

25:48

6

Tammy
Houde

8:00 AM CrossFit

26:02

7

Keri
Enriquez

5:30 PM CrossFit

26:22

8

Anastacia
Wagner

6:30 PM Crossfit

26:53

9

Courtney
Randall

5:30 PM CrossFit

28:51

10

Amanda
Funke

3:30 PM Crossfit

30:59

11

Linda
Feehs

3:30 PM Crossfit

31:01

12

Samantha
Vigil

8:00 AM CrossFit

24:12

used the rig for air squats

13

Jennifer
Isbell

5:00 AM CrossFit

26:46

bike instead of sandbag

14

Marian
Squires

9:00AM to 12:30PM Open Gy...

28:27

18 Cal Bike, run no odd object