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Components

Plank Holds (on Rings)

Metcon

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Workout

10/16/2019

Skill Work

Plank Holds (on Rings) (05 Max Effort Holds )

Workout of the Day

Metcon (AMRAP - Rounds)

On the Minute for 20 Minutes (4 Rounds):
Minute 1: 05 Pausing Front Squats (03 Seconds, As Heavy as Possible)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Single Arm Dumbbell Hang Clean and Jerks (5L/5R, 50/35)
Minute 4: Handstand Walk Practice (Scale= Handstand Hold Practice)
Minute 5: 06 Dumbbell Box Step-ups (Alternate legs, 24/20, Single Dumbbell, 50/35)

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

Whiteboard:

Wednesday, October 16, 2019

Male Clients

1

cash
hamby

4:30PM CrossFit

1 x 184

2

Chase
Young

5:45PM CrossFit

1 x 153

2nd set: 60 sec, 38, 30, 30

3

Cameron
Reeves

5:45PM CrossFit

1 x 128

65, 60, 60, 60

4

Kevin
Korinek

5:30AM CrossFit

1 x 120

5

Jack
Davis

4:30PM CrossFit

1 x 92

6

Seth
McClellan

5:30AM CrossFit

1 x 91

7

Anirban
Pal

5:30AM CrossFit

1 x 90

7

Sean
Smith

4:30PM CrossFit

1 x 90

1:30/:40/

8

Michal
Morelos

4:30PM CrossFit

1 x 73

9

Nick
Davidson

4:30PM CrossFit

1 x 60

10

jaime
zamora

4:30PM CrossFit

1 x 120

Female Clients

1

Ashley
Reeves

5:45PM CrossFit

1 x 162

5 sets-- 2:42, 1:00,

2

Zarai
Salayandia

4:30PM CrossFit

1 x 120

3

Brooke
Silverthorn

4:30PM CrossFit

1 x 90

EMOM 30 sec plank x4

4

Emily
Hunt

5:30AM CrossFit

1 x 71

5

Meg
Brown

5:30AM CrossFit

1 x 70

6

Jenn
Reeves

5:45PM CrossFit

1 x 60

1x60sec 4x30sec

6

Kelly
Brauer

5:45PM CrossFit

1 x 60

60, 4x30

6

Melissa
McClellan

5:30AM CrossFit

1 x 60

7

Jessica
Wallace

5:30AM CrossFit

1 x 24