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Gwen

Metcon

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Workout

Friday, October 26, 2018

Warm-up

Run 300m
   3 rds
     5 Wall Squats
     5 Push Ups
     10 Ab Mat Sit Ups
     10 Muscle Clean & Jerks

Weightlifting

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

*Choose a challenging weight but one that you think you can complete.
*Rest as needed btw sets but there is a 20 Min time cap!

Metcon

Metcon (AMRAP - Reps)

7 Min AMRAP
     DB Snatch 50/35
         * EMOM stop & do 10 Air Squats
         * Start 1st Min doing snatches.
         * Score is total # of DB Snatches over 7 Mins

Rx+ = 70/50

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

Whiteboard:

Friday, October 26, 2018

Male Clients

1

Brendan
Swan

4:00 PM CrossFit

145 lbs

Ouch!!

2

Tyler
Wood

12:00 PM CrossFit Advance...

140 lbs

3

Coach
Jose

8:30 AM CrossFit

135 lbs

3

Mike “Woot”
Wooten

9:30 AM CrossFit

135 lbs

3

Patrick
Elsasser

12:00 PM CrossFit Advance...

135 lbs

Gwen is a mean girl. =0(

3

Phil
Beltran

12:00 PM CrossFit Advance...

135 lbs

3

Scott
Mann

8:30 AM CrossFit

135 lbs

4

Coach
Tony

12:00 PM CrossFit Advance...

120 lbs

5

Craig
Radke

4:00 PM CrossFit

115 lbs

5

Edward
Bennett

5:30 PM CrossFit

115 lbs

15 @ 135#, 8 @ 135#, 12 @ 115#, 9 @ 115#

6

Andre
Bernard

5:30 PM CrossFit

105 lbs

7

Cody
Sloan

9:30 AM CrossFit

95 lbs

8

Mason
Radke

4:00 PM CrossFit

75 lbs

9

Ruben
Sauceda

6:00 AM CrossFit

115 lbs

9

Steve
Loner

12:00 PM CrossFit Advance...

115 lbs

10

Coach
Crafty

9:30 AM CrossFit

105 lbs

11

Darrin "D"
Kent

12:00 PM CrossFit Advance...

0 lbs

Hot mess = 8@135, 10@125, 9@115, 9@115, 9@115

Female Clients

1

Angela
Young

12:00 PM CrossFit Advance...

110 lbs

#thatsuckedballs

2

Michelle
Kibby

9:30 AM CrossFit

100 lbs

3

Mallory
Thompson

8:30 AM CrossFit

95 lbs

4

Jayme
Pilon

9:30 AM CrossFit

85 lbs

4

Nikki
Saavedra

12:00 PM CrossFit Advance...

85 lbs

Next time 90#

4

Shauna
Love

5:00 AM CrossFit

85 lbs

4

Victoria
Covarrubias

5:00 AM CrossFit

85 lbs

5

Natalia “Nati”
Bernard

5:30 PM CrossFit

75 lbs

6

Ann
Kent

9:30 AM CrossFit

70 lbs

6

Yianoula
“Nola” Warne

6:00 AM CrossFit

70 lbs

7

Coach
K

6:00 AM CrossFit

95 lbs

7

Sissy
Bojorquez

12:00 PM CrossFit Advance...

95 lbs

failed at on my 10th of the 12 regriped and then couldnt do anymo...

8

Beth
Johnson

4:00 PM CrossFit

85 lbs

OMG!!! Took 4 tries to complete 15 J/k Started with 90, went to 8...

8

Coach
Geo

8:30 AM CrossFit

85 lbs

9

Bautista “B”
Spears

12:00 PM CrossFit Advance...

75 lbs

9

Drienna
Green

8:30 AM CrossFit

75 lbs

9

Heather
Turski

12:00 PM CrossFit Advance...

75 lbs

10

Ana
V

9:30 AM CrossFit

70 lbs

11

Alexis
Nieto-Andrews

9:30 AM CrossFit

65 lbs

11

Dawn
Levins

5:00 AM CrossFit

65 lbs

11

Gloria
Marrufo

4:00 PM CrossFit

65 lbs

19:03

12

Renetta
Johnson

8:30 AM CrossFit

60 lbs

50# 1st 3 rds, then 60# 3 extra rds

13

Private

6:00 AM CrossFit

55 lbs

13

Sally
Gjeloshaj

9:30 AM CrossFit

55 lbs

14

Samantha
Salazar

9:30 AM CrossFit

35 lbs