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Components

Power Clean

Metcon

500m SkiErg

Settings

Workout

Power Clean + Partner Sled WOD

Warm-up

200m Run
5 Inchworms
10 Banded Low Ext. Rotations w/ Pause (per arm)
10 GHD Hip Extensions
15 RKBS
1 min Front Plank
10 Wipers
10 Scorpions
TOGETHER:
Empty Barbell Warm-up + Drills

Weightlifting

Power Clean (1 EMOM x 10)

Build up in weight throughout

Metcon

Metcon (Time)

Teams of 3 (Rx) or Teams of 2 (Rx+)
800m Sled Push (Empty Sled)
*Every change in person pushing = 5 Burpees over Sled

800m will be 20 Rounds of 40-meter lengths (OR 10 Rounds of 40m 'down and backs'). That's 400m PER person if you're splitting the work evenly.
If there's more teams of people than there are sleds, we will run the metcon in 2 heats.

Finisher

500m SkiErg (Time)

Mobility

Metcon (No Measure)

2 min Foam Roll T-Spine
2 min Foam Roll Quads
2 min Couch Stretch / side
2 min Lying Wishbone Stretch (Middle Split against wall)

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

Whiteboard:

Tuesday, October 29, 2019

Male Clients

1

David
Paladino

12pm CrossFit

1 x 10 @ 235 lbs

2

Robby
Tabellija

12pm CrossFit

1 x 10 @ 225 lbs

3

Jake
White

6am CrossFit

1 x 10 @ 220 lbs

4

Nate
Cobb

12pm CrossFit

1 x 10 @ 217 lbs

5

Ron 🍄🍑
Kao 🍄🍑

12pm CrossFit

1 x 10 @ 215 lbs

6

Jaimeson
Pollen

5pm CrossFit

1 x 10 @ 210 lbs

7

Adam
Gelfand

12pm CrossFit

1 x 10 @ 205 lbs

215 fail

8

Private

4pm CrossFit

1 x 10 @ 185 lbs

9

Eric
Otero

5pm CrossFit

1 x 10 @ 175 lbs

10

Ryan
Keith 🍄🍑🏆🥇🏆🥇

12pm CrossFit

1 x 10 @ 145 lbs

11

Trevor
Moncrief

8am CrossFit

1 x 2 @ 155 lbs

11

Ahmed
Dahir

8am CrossFit

1 x 1 @ 145 lbs

11

Private

6am CrossFit

1 x 1 @ 225 lbs

11

Bill
Curci

4pm CrossFit

1 x 1 @ 195 lbs

11

Brad
Damon

6am CrossFit

1 x 1 @ 195 lbs

11

Brian
Kalmenson

6am CrossFit

1 x 1 @ 225 lbs

11

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 255 lbs

260 fail

11

Frank!e
Armas

4pm CrossFit

1 x 1 @ 175 lbs

11

Joshua
Holmes

4pm CrossFit

1 x 1 @ 225 lbs

Too easy, try 245 next time perhaps

11

Julian
Haddad

6pm CrossFit

1 x 1 @ 115 lbs

11

Lenny
T

6pm CrossFit

1 x 1 @ 215 lbs

11

Michael
Liu

6am CrossFit

1 x 1 @ 105 lbs

11

Olivier
Derei

6pm CrossFit

1 x 1 @ 215 lbs

11

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 215 lbs

11

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 226 lbs

11

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 205 lbs

11

Scott
Kellner

6am CrossFit

1 x 1 @ 260 lbs

11

Steven
Bui

5pm CrossFit

1 x 1 @ 125 lbs

11

Tyler
Eickmann

8am CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Kim
McGrath

12pm CrossFit

1 x 10 @ 135 lbs

2

kasey
stark

5pm CrossFit

1 x 10 @ 125 lbs

3

Megan
Gibbings

5pm CrossFit

1 x 10 @ 120 lbs

4

Theresa
Brinsa

12pm CrossFit

1 x 10 @ 105 lbs

5

Gretchen
Otero

5pm CrossFit

1 x 10 @ 85 lbs

5

Nakisha
Sivers

5pm CrossFit

1 x 10 @ 85 lbs

6

Ruth
Rittermann

6am CrossFit

3 x 1 @ 110 lbs

worked up to 135 and got it but failed 140, so I dropped back to ...

6

Donica
Ryder

6am CrossFit

1 x 2 @ 110 lbs

6

Alissa
Cobb

6am CrossFit

1 x 1 @ 115 lbs

6

Becca
Chang

6pm CrossFit

1 x 1 @ 120 lbs

6

Janis
Green

7am CrossFit

1 x 1 @ 90 lbs

6

Kaitlin
Woods

6pm CrossFit

1 x 1 @ 75 lbs

6

Kym
Janke

4pm CrossFit

1 x 1 @ 145 lbs

6

Lindsey
Hempy

6am CrossFit

1 x 1 @ 150 lbs

155 squat

6

Lisa
Gift

5pm CrossFit

1 x 1 @ 115 lbs

6

Melissa
Gomez

5pm CrossFit

1 x 1 @ 105 lbs

failed 115 2x