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Components

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Gymnastics

25 mins

Gymnastic Strength
4 sets
Weighted Pull-ups
5-8 reps
Rest 20 sec
ME Strict Pull-ups
Rest 20 sec
Accumulate 30-45 second L-sit
Rest 2 mins

*If not weighted pull-ups scale to a strict progression and ME ring rows on part 2.

Metcon

Metcon (Time)

For Time:
500m Row
10 T2B
20 Push-ups
500m Run
10 T2B
20 Push-ups
200 DU
10 T2B
20 Push-ups

*20 minute cap
*Can be done in any order if needed because of rowers

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

Whiteboard:

Tuesday, October 11, 2016

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

9:13

FU DUs!

2

Robert
Herford

7:00 PM CrossFit

9:21

3

Jason
Cansler

6:00 PM CrossFit

9:48

4

Gary
Blount

5:00 PM CrossFit

11:05

5

Jose
Aguayo

6:00 AM CrossFit

12:15

6

Chad
Cockerill

9:00 AM CrossFit

12:29

7

Kason
Davis

6:00 PM CrossFit

15:09

8

Travis
Stutts

6:00 PM CrossFit

17:32

From home 2 runs

9

Young
Kim

7:00 PM CrossFit

10:48

300 su

10

Brett
Williams

11:00 AM CrossFit

10:53

k2e, SU

11

Carlos
Jara

5:00 PM CrossFit

13:15

12

Private

7:00 PM CrossFit

13:47

13

Charles
Warnick

6:00 PM CrossFit

14:00

modified pu, knee raises

14

Cameron
Rosenow

11:00 AM CrossFit

15:30

500 m x 2 with 3.5 Resistance laying down toes to rig knee push u...

15

Jonathan
Visconti

5:00 PM CrossFit

16:11

tour

16

Todd
McDaniel

6:00 AM CrossFit

16:25

50DU & 400SU

17

Scott
Jacobs

5:00 PM CrossFit

0:00

DNF, 7 reps on last t2b

Female Clients

1

Lana
Moeller

6:00 AM CrossFit

10:52

2

Amy
Bullock

5:00 PM CrossFit

13:06

holy arms!! dups were decent - fatigued...

3

Jackie
Cansler

6:00 PM CrossFit

13:28

4

Michelle
Shuck

11:00 AM CrossFit

13:30

5

Shannon
Davis

5:00 PM CrossFit

17:57

6

Mallory
Fiery

11:00 AM CrossFit

13:36

k2e/knee raise; knee pu; SU

7

Jennifer
Rosa

5:00 PM CrossFit

13:37

8

Corey
Knight

7:00 PM CrossFit

13:49

1:56.5 row/knee raises/300su

9

Omayra
Rosa

9:00 AM CrossFit

13:59

10

Esther
Aguayo

6:00 AM CrossFit

14:24

no rx PUs yet..

11

Lisa
Hovis

5:00 PM CrossFit

14:33

100 DU

12

Rachel
Klahr

6:00 PM CrossFit

14:44

knee raises/300 singles

13

Jane
Minovskaya

6:00 PM CrossFit

14:53

400 su bar pushups k2e

14

Caitlin
Woodrow

7:00 PM CrossFit

15:09

knees to elbow modified push up

15

Jenny
Rosas

5:00 PM CrossFit

15:31

16

Macaira
Herford

6:00 PM CrossFit

15:51

200DU, chest to bar for push ups, knee raises

17

Sarah
Cote

6:00 AM CrossFit

16:24

18

Pam
Overcash

9:00 AM CrossFit

17:00

with potty break (yeah, i'm including it :)

19

Brooke
Hoopaugh

6:00 AM CrossFit

17:07