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Open Road

Similar to last Monday's workout, if you're dead tired from 20.2 on Friday, today is a great day to just move well for 20 minutes. Sit-ups are always good to control heart rate, farmer's carries are always beneficial for the grip, and who doesn't love wallballs?! So pick a pace right out the gate that challenges you, and hold it. Go get em.

Metcon

Fitness

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
30 Wallballs (14/10)
20 Abmat Sit-ups
100 Meter Farmers Carry (50’s/35’s)

10 Meters = 1 Rep

Open & Performance

OP: Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
30 Wallballs (20/14)
20 Abmat Sit-ups
100 Meter Farmers Carry (50’s/35’s)

10 Meters = 1 Rep

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

Whiteboard:

Monday, October 21, 2019

Male Clients

1

Matthew
Houde

5:00 AM CrossFit

6 + 11

2

Travis
Fagerness

5:00 AM CrossFit

4 + 58

3

Javier
Gomez

5:00 AM CrossFit

4 + 50

45#DB

4

Private

3:30 PM Crossfit

4 + 12

5

Scott
Jackson

6:30 PM Crossfit

0 + 0

Female Clients

1

Anastacia
Wagner

3:30 PM Crossfit

5 + 0

25 # dumbells

2

Michelle
Hancock

4:30 PM CrossFit

4 + 51

3

Tammy
Houde

8:00 AM CrossFit

4 + 48

4

Kariann
Stark

8:00 AM CrossFit

4 + 28

5

Heather
Shepherd

3:30 PM Crossfit

4 + 15

6

Lily
Jackson

6:30 PM Crossfit

4 + 10

35lbs

7

Andrea
Fabry

3:30 PM Crossfit

5 + 15

15 14# Wb/rd . . 30# DB

8

Kimberly
Anderson

6:30 PM Crossfit

5 + 11

25#

9

Maria
Castro

6:30 PM Crossfit

4 + 50

9

Zoe
Shepherd

3:30 PM Crossfit

4 + 50

20lbs db

10

Courtney
Randall

5:30 PM CrossFit

4 + 33

25 lb farmers carry

11

Anna
Brimmer

3:30 PM Crossfit

4 + 22

12

Sarah
Armengau

5:30 PM CrossFit

4 + 21

10lb WB; 30lb DBs

13

Kathy
Goolsby

4:30 PM CrossFit

4 + 18

30 lbs 8 ft. Wallball

14

Robin
Newell

3:30 PM Crossfit

4 + 15