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Metcon

Push Jerk

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Workout

10/29/19

Halloween WOD's were emailed out today. Please put your name on the board if you still need a team. If you want to do the OPEN WOD you are welcome to do the workout anytime on Friday up until 4pm. CFA will be busy with Halloween WODs and team competition from 4pm on. We will continue with the OPEN on Saturday, Sunday and Monday. Let us know if you have any questions. Sports attire theme is next week. The final week of the OPEN.

Metcon

Metcon (5 Rounds for time)

ADV RX
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24"/20")
12/9 Cal Bike OR 15/12 Cal Row

RX
On the 3:00 x 5 Rounds:
7 Burpee Box Jump Overs (24"/20")
9/7 Cal Bike OR 12/9 Cal Row
**Step Overs are allowed**

The aim is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover.

Score on WODify is 5 separate times for each round. WODify will total your time.

Weightlifting

Push Jerk

Push Jerk

On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

Set #1 - 60% of estimated 1RM
Set #2 - 65%
Sets #3+4+5 - 70-75%

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

Whiteboard:

Tuesday, October 29, 2019

Male Clients

1

Colby
Wollak

12:00 PM CrossFit

4:22

2

Dane
Sonnenberg

4:00 PM CrossFit

4:36

3

Ryan
Snitker

4:00 PM CrossFit

5:21

4

Derrick
Ledford

8:30AM CrossFit Class

5:23

5

Johnny
Quilla

9:30 AM CrossFit

5:47

6

Darius
Nouri

8:30AM CrossFit Class

6:29

7

Eli
Joy

4:00 PM CrossFit

6:35

Crashed and burned from the start

8

Private

4:00 PM CrossFit

6:39

9

Jumpin Jack
Schneider

4:00 PM CrossFit

6:45

Bike

10

Todd
Mehrmann

4:00 PM CrossFit

6:56

11

Brad
Topper

5:30 PM CrossFit

7:09

12

Jim
Tuttle

6:30 AM CrossFit

8:44

13

Kenny
Hastings

9:30 AM CrossFit

8:53

14

Brent
Miller

12:00 PM CrossFit

4:37

15

Lee
Blackwelder

5:30 PM CrossFit

5:03

16

Jay
Parkhurst

5:30 PM CrossFit

5:09

17

Eric
Olinger

12:00 PM CrossFit

5:26

18

Alto
Shambles

8:30AM CrossFit Class

5:33

19

David
Fero

12:00 PM CrossFit

5:37

20

Brian
Shannon

6:30 PM CrossFit

6:19

21

Donald
Stewart

5:30 PM CrossFit

6:32

22

Danny
Eckard

6:30 AM CrossFit

6:55

23

Roger
Mason

4:00 PM CrossFit

7:17

24

Al
Moody

5:30 AM CrossFit

7:19

Step overs

25

Chris
Morales

6:30 AM CrossFit

7:22

26

Ken
Buckstad

5:30 AM CrossFit

7:59

27

Jonathan
Austin

5:30 AM CrossFit

8:01

28

Tommy
Grey

5:30 PM CrossFit

8:17

29

Stephen
Kent

6:30 PM CrossFit

9:10

30

Joey
Hager

6:30 PM CrossFit

10:49

31

Aron
Gibson

4:00 PM CrossFit

10:57:00

32

Mike
DeBeauvernet

9:30 AM CrossFit

6:44

sr, citizen discount

33

David
Dahle

8:30AM CrossFit Class

6:46

34

GRIFFIN
PARKHURST

5:30 PM CrossFit

7:35

35

Paul
Rafferty

5:30 AM CrossFit

7:39

36

Chad
Malmstrom

8:30AM CrossFit Class

7:55

5 berp 7cal bike

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

4:53

2

Teeter
Miller

4:00 PM CrossFit

6:58

3

Katie
Tuttle

4:00 PM CrossFit

7:45

4

Emma
Mason

4:00 PM CrossFit

8:33

5

Cambell
Vander Haar

12:00 PM CrossFit

4:56

6

Jenn
Warcola

9:30 AM CrossFit

5:15

7

Hillary
Ledford

9:30 AM CrossFit

5:17

8

chelsea
snitker

4:00 PM CrossFit

5:29

9

Miranda
Morales

8:30AM CrossFit Class

5:54

10

Erin
Schneider

12:00 PM CrossFit

6:07

11

Rebecca
Karner

4:00 PM CrossFit

6:19

12

Arden
Roderick

12:00 PM CrossFit

6:31

13

Jennifer
Eckard

9:30 AM CrossFit

6:38

Bike/step overs

14

Mary
Mason

8:30AM CrossFit Class

7:11

Bike/ Stepovers

15

Maddy
Fero

5:30 AM CrossFit

7:15

bike

16

Kiersten
Palmer

4:00 PM CrossFit

7:24

Mostly step ups but some box jumps 9cal row

17

Alyssa
Dias

5:30 PM CrossFit

7:55

7burpees/12 cal row

18

Maggie
Gaspar

4:00 PM CrossFit

9:03

19

Jessica
Kincaid

4:00 PM CrossFit

9:07

20

Lauran
Stump

5:30 AM CrossFit

10:23

stepups

21

Marissa
Hager

6:30 PM CrossFit

9:11

mod burbees