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Components

Metcon

Settings

Workout

Wood Shed

WOD

Metcon (Time)

Rx+
5 Wall Climbs
10 Strict Handstand Push-ups
15 Parallette Pass-Throughs
20 Pull-ups
25 Box Jump-overs (24/20 in.)
30 GHD Hip Extensions
70 Double Unders
30 GHD Hip Extensions
25 Box Jump-overs (24/20 in.)
20 Pull-ups
15 Parallette Pass-Throughs
10 Strict Handstand Push-ups
5 Wall Climbs

Rx
5 Wall Climbs
10 Handstand Push-up
15 Parallette Pass-Throughs
20 Pull-ups
25 Box Jump-overs (24/20 in.)
30 Russian KB Swings (24/16kg)
70 Double Unders
30 Russian KB Swings (24/16kg)
25 Box Jump-overs (24/20 in.)
20 Pull-ups
15 Parallette Pass-Throughs
10 Handstand Push-up
5 Wall Climbs

Fitness
10 Get down get-ups
10 Cherry Pickers (R&L = 1)
15 Parallette Kick-Backs
20 Banded Pullups
25 Box Step-overs
30 Russian KB Swings.
35 Single-unders
2 Rounds

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

Whiteboard:

Monday, October 22, 2018

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

11:46

2

#Sean
Wieser

6:30pm CrossFit All Level...

12:27

Thanks Kendra

3

Duy
Pham

4:30pm CrossFit All Level...

21:24

4

Jon
Fallon

5:30pm CrossFit All Level...

14:45

GHD

5

Andres
Salazar

5:30pm CrossFit All Level...

17:10

6

Lyman
Anderson

6:30pm CrossFit All Level...

20:10

Rx+ except Strict HSPU

7

Brian
Prout

5:30pm CrossFit All Level...

20:57

8

Del
Tutt

5:30pm CrossFit All Level...

21:13

9

Private

Noon CrossFit All Levels

13:01

10

mathew
taylor

Noon CrossFit All Levels

15:30

mod rx wrk out get ups, pike push ups, 16kg swing

11

jaime
mendez

6:30pm CrossFit All Level...

16:05

12

Brock
Johnson

5:30pm CrossFit All Level...

16:48

stict hspu 140singles 30 swings

13

Private

9am CrossFit All Levels

18:00

14

Cody
Brown

6:30pm CrossFit All Level...

21:10

15

The
Godfather

Noon CrossFit All Levels

22:01

Rx-ish: 140 SU, Pike PU, Scaled PPT, 20" Box

16

Aaron
Barvitz

5:30pm CrossFit All Level...

22:10

RX with 24” parrallet

17

Marco
Meraz

9am CrossFit All Levels

22:30

18

kevin
varghese

6:30am CrossFit All Level...

22:43

Rx reps - box hspu, banded PU, SU's

19

Private

Noon CrossFit All Levels

22:59

20

Chad
Kobold

6:30pm CrossFit All Level...

23:46

Rx W/Cherry Pickers

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

11:41

2

Mia
McCorkel

6:30pm CrossFit All Level...

17:33

ghd hip exts

3

Tawna
Wedin

Noon CrossFit All Levels

18:19

4

Rose
Hernandez

9am CrossFit All Levels

14:19

35# kb, Fitness substitute ring rows

5

Savanna
Fallon

5:30pm CrossFit All Level...

17:25

3wallclimb 5HSPU/10CP RX

6

Hilary
Thomas

4:30pm CrossFit All Level...

17:50

All da mods (fitness/2rnds): 20s plank for GDGU, plank cp, knee b...

7

Alesha
Asijie

5:30am CrossFit All Level...

18:08

welcome back good ol fitness

8

Annie
Lewis

9am CrossFit All Levels

18:13

8

Lauren
Pew

9am CrossFit All Levels

18:13

9

Erica
Lugo

5:30pm CrossFit All Level...

18:26

prple kb; green annd bblue bands

10

Private

9am CrossFit All Levels

19:00

11

Maron
Walker

4:30pm CrossFit All Level...

20:20

RX scheme???

12

Catalina
Johnson

4:30pm CrossFit All Level...

20:36

13

Lindsey
Beagley

5:30pm CrossFit All Level...

0:00

4 mins: 10 strict KB press (26#) 30 assault bike (60+ RPM) x3 rnd...