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Components

Snatch

Metcon

Metcon

Settings

Workout

Monday

Weightlifting

A: Snatch (1 EMOM x 15 Minutes )

Climbing or Across
Power or Squat

Metcon

B: Metcon (Time)

Rx =
6 rounds for time:
8 burpee box jump overs (24/20)
12 kettlebell swings (53/36)

Rx+ =
kettlebell (71/53)

Extra

C: Metcon (Time)

Rx =
2 rounds for time:
300m row
15 toes to bar
30' handstand walk

Rx+ =
2 rounds for time:
600m row
30 toes to bar
90' handstand walk

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

Whiteboard:

Monday, October 25, 2021

Male Clients

1

Hunter
Brayton

CrossFit: 5:30 PM

1 x 1 @ 205 lbs

2

Private

CrossFit: 5:00 AM

1 x 1 @ 190 lbs

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 180 lbs

4

Private

CrossFit: 6:00 AM

1 x 1 @ 175 lbs

5

Jesse
Cook

Open Gym

1 x 1 @ 165 lbs

6

Adam
Cole

Open Gym

1 x 1 @ 150 lbs

7

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 145 lbs

8

John
Mullen

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

9

Jonathon
Loos

CrossFit: 12:00 PM

1 x 1 @ 125 lbs

10

Private

CrossFit: 5:30 PM

1 x 1 @ 115 lbs

10

Stowe
Beam

Open Gym

1 x 1 @ 115 lbs

Squats: 65/75/85/95/95/105/105/115/115/115. Was aiming for 125 bu...

11

yasser
elhariry

CrossFit: 5:00 AM

1 x 1 @ 105 lbs

12

Jesse
Moore

CrossFit: 12:00 PM

15 x 1 @ 95 lbs

Need to drive my hips forward

Female Clients

1

Alaina
Savage

Open Gym

1 x 1 @ 155 lbs

2

Myah
Pease

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

3

Anna
McKay

CrossFit: 6:00 AM

1 x 1 @ 130 lbs

yay!

4

Taylor
Turner

CrossFit: 5:30 PM

1 x 1 @ 120 lbs

5

Megan
Landgraf

CrossFit: 12:00 PM

1 x 1 @ 110 lbs

5 lb pr... first in like 3 yrs

6

Nadee
Siriwardana

Open Gym

1 x 1 @ 100 lbs

Squat; building

7

Laura
Pickrell

CrossFit: 5:30 PM

1 x 1 @ 98 lbs

8

Gillian
Sowden

CrossFit: 5:00 AM

6 x 1 @ 93 lbs

9

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 1 @ 80 lbs

learning to make hip contact *smile*