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10/21/2020

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 05 Minutes:
Buy-In: (50/35 Calorie Bike OR 800m Run OR 1,000/800m Row)
Max Rounds of "The Chief" (95/65, Rx+=135/95)

- Rest 05 Minutes -

AMRAP in 05 Minutes:
Buy-In: (30/24 Calorie Bike OR 400m Run OR 500/400m Row)
Max Rounds of "The Chief" (115/85, Rx+=155/105)

- Rest 05 Minutes -

AMRAP in 05 Minutes:
Buy-In: (15/12 Calorie Bike OR 200m Run OR 250/200m Row)
Max Rounds of "The Chief" (135/95, Rx+=175/125)

____________________
01 Round of "The Chief":
03 Power Cleans
06 Push-ups
09 Air Squats

Pick-up where you left off in the previous rounds of "The Chief." Keep 1 running total.

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

Whiteboard:

Wednesday, October 21, 2020

Male Clients

1

Cameron
Reeves

CrossFit: 4:30 PM

12 + 6

All bike

2

Sean
Smith

CrossFit: 5:30 AM

10 + 15

At home - Run

3

Riley
Alford

CrossFit: 6:00 PM

10 + 9

4

Guadalupe
Avalos

CrossFit: 5:30 AM

9 + 0

bike all

5

Raine Corado
l

CrossFit: 6:00 PM

8 + 1

115 last PC

6

Chase
Young

CrossFit: 5:30 AM

7 + 2

run, run, bike

7

Seth
McClellan

CrossFit: 5:30 AM

5 + 2

all run

8

kyle
lawles

CrossFit: 5:30 AM

9 + 0

run

9

Anirban
Pal

CrossFit: 5:30 AM

7 + 9

run

10

Brock
Birkenfeld

CrossFit: 8:30 AM

4 + 2

bike, run, bike DNF

11

Luis
Bazaldua

CrossFit: 6:00 PM

6 + 0

95

Female Clients

1

Tracy
May

CrossFit: 8:30 AM

13 + 0

2

Dana
Forehand

CrossFit: 4:30 PM

13 + 3

3

Aleighsha
Hernandez

CrossFit: 4:30 PM

12 + 9

65lbs all three rds, knee push ups

4

Makayla
Simmons

CrossFit: 4:30 PM

8 + 2

95,105,125 knee push ups

5

Leslie
Jimenez

CrossFit: 6:00 PM

8 + 0

65

6

Kambrey
Blakey

CrossFit: 5:30 AM

7 + 0

run, 65lbs, 85lbs, 90lbs