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Components

Metcon

Metcon

Settings

Workout

Friday

Warm-up

2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks

Gymnastics

Metcon (No Measure)

3X
1 Band to make you dance
10 Single leg deadlift(5/5)
10 Air planes(5/5)
8 Triangles
Tspine on foam roller/8 Tspine bridges

Metcon

-Rest 5 minutes between Metcons-

Metcon (AMRAP - Reps)

Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.

Metcon (Time)

5 Rounds:
50 DU
20 single arm OH lunge 50/35

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

Whiteboard:

Friday, October 12, 2018

Male Clients

1

Dusty
Schmidt

12:00PM Open gym

42 Reps

2

Eric
williams

5:00PM CrossFit

39 Reps

3

Eric
Priaulx

12:00PM Open gym

37 Reps

4

Anthony
Hodges

5:00AM CrossFit

32 Reps

5

Dan
Cayce

6:00PM CrossFit

26 Reps

6

Shane
Spearman

5:00PM CrossFit

32 Reps

95-125

7

Jim
Welch

5:00PM CrossFit

29 Reps

95-115

7

Rich
Quinn

12:00PM Open gym

29 Reps

135-155

8

Bob
Stapleton

6:00AM CrossFit

28 Reps

Chick’s weight

8

Sam
Steffen

6:00AM CrossFit

28 Reps

95 lbs

9

Andrew
Komoroski

6:00AM CrossFit

25 Reps

75 pounds

9

jacob
popek

5:00PM CrossFit

25 Reps

125-155

9

Mark
Devaughn

5:00AM CrossFit

25 Reps

20@53, 5 @ 73

Female Clients

1

Antoinette
Williams

6:00AM CrossFit

34 Reps

2

Nicki
Bergmann

12:00PM Open gym

31 Reps

3

Kristina
Stapleton

6:00AM CrossFit

29 Reps

3

Stacy
Swiney

8:00AM CrossFit

29 Reps

4

Lauren
Muehling

6:00AM CrossFit

35 Reps

65 for 20, 85 for 15

5

Becky
Weinstein

6:00AM CrossFit

32 Reps

55#

6

Amanda
Raspanti

6:00AM CrossFit

30 Reps

5 per minute