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Metcon

Cherry on Top

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Workout

Wednesday, October 10

Warm-up

1,000m Row (5 minute time cap)
10 PVC pass throughs
20 PVC Overhead Squats
5 Snatch Balance (no dip drive)
Cossack Stretch each side x2
Pigeon Stretch each side x2

Metcon (Time)

21-15-9 Squat Snatches (95#/65#)
42-30-18 Push-ups

25 Minute Time Cap
Substitute Overhead Squats if needed.

Cherry on Top (AMRAP - Rounds)

AMRAP 5 rounds
10-50 Double Unders
10m x4 Shuttle Sprint

Select an appropriate number of Double Unders that you can perform. Challenge yourself appropriately so that you get around 5 rounds total.
Your score is total rounds completed (no partials).
Post rep scheme in comments.

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

Whiteboard:

Wednesday, October 10, 2018

Male Clients

1

Paul
Greive

6:00 PM CrossFit

10:06

2

Ryan
Aker

4:00 PM CrossFit

10:23

3

John
Harris

5:00 PM CrossFit

10:28

4

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

10:56

5

Coach
Jose

8:30 AM CrossFit

11:14

6

Patrick
Elsasser

12:00 PM CrossFit Advance...

11:58

7

Billy
Dedich

12:00 PM CrossFit Advance...

12:53

8

Coach
Jake

12:00 PM CrossFit Advance...

13:21

9

Coach
Adam-Bomb

9:30 AM CrossFit

14:29

Shoulder sore

10

Jay
Sellars

4:00 PM CrossFit

15:56

11

Coach
Tony

12:00 PM CrossFit Advance...

16:20

11

Edward
Bennett

5:00 PM CrossFit

16:20

12

Mike “Swatty”
Suarez

8:30 AM CrossFit

12:08

15# OHS modified PU's

13

Dawson “DJ”
Saathoff

5:00 AM CrossFit

15:05

14

Andre
Bernard

6:00 PM CrossFit

15:10

75 lbs

15

Danny
Martinez

4:00 PM CrossFit

16:46

16

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit Advance...

16:54

75 lb snatch

Female Clients

1

Ashley
Fiala

8:30 AM CrossFit

9:15

2

Mallory
Thompson

6:00 PM CrossFit

13:30

3

Private

12:00 PM CrossFit Advance...

13:46

4

Elissa
Marshall

6:00 AM CrossFit

14:18

had to do a cpl power ...but made it up

5

Ivanna
Beltran

4:00 PM CrossFit

15:39

6

Jayme
Pilon

9:30 AM CrossFit

16:59

7

Sandy
“Pants” Diaz

5:00 PM CrossFit

17:04

8

Drienna
Green

9:30 AM CrossFit

22:50

*really focused on form*

9

Private

6:00 AM CrossFit

13:17

10

Bautista “B”
Spears

4:00 PM CrossFit

13:22

55lbs

11

Gabby
Vizcaino

4:00 PM CrossFit

13:45

55lbs

12

Ana
V

4:00 PM CrossFit

13:47

55# & Pushups

13

Renetta
Johnson

9:30 AM CrossFit

13:52

45#

14

Kenzie
Farrier

4:00 PM CrossFit

14:02

35 lb bar

15

Gena
Elfelt

9:30 AM CrossFit

14:11

55 lbs push ups on box

16

Samantha
Salazar

6:00 PM CrossFit

14:12

17

Yianoula
“Nola” Warne

9:30 AM CrossFit

14:38

35# OHS / PU on box

18

Sheri
Koch

6:00 AM CrossFit

14:54

19

Coach
K

6:00 AM CrossFit

14:57

55#

20

Joslyn
Bustamante

5:00 PM CrossFit

15:06

21

Lindsey
Aronson

6:00 AM CrossFit

15:09

Bar Incline pushups on box

22

Gloria
Marrufo

5:00 PM CrossFit

15:34

bar only, box for push ups

23

Beth
Johnson

5:00 PM CrossFit

15:35

55lb bar

24

Shannyn
Bustamante

5:00 PM CrossFit

15:50

25

Ayleah
Alejandre

5:00 AM CrossFit

16:16

I DID A SQUAT SNATCH TODAY!!! Granted, it was 45#, but STILL...!!...

26

Courtney
Lypps

5:00 PM CrossFit

16:18

27

Natalia “Nati”
Bernard

6:00 PM CrossFit

16:24

#55

28

Sally
Gjeloshaj

9:30 AM CrossFit

16:44

29

Maki
Garcia

6:00 PM CrossFit

18:05

box push ups

30

Melanie
Sellars

12:00 PM CrossFit Advance...

18:52

31

Britnee
Fradd

4:00 PM CrossFit

21:04

55#