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Components

Ring Hold + Plank Hold

Metcon

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Workout

11/04/2016

Gymnastics

Ring Hold + Plank Hold (5 Sets )

Max effort ring hold right into max effort plank hold.

5 Sets for TOTAL time. Once you break plank rest exactly 30 Seconds before starting your next set. Enter your time, in total seconds, as the reps.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

Odd-ity AMRAP in 18 Minutes
60 Hand Release Push-ups
80 Deadlifts (bodyweight)
100 Air-Squats

*Work only on the ODD minutes & rest on the even minutes. Get as many rounds and reps as possible.

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

Whiteboard:

Friday, November 04, 2016

Male Clients

1

Luke
Kinsey

5:30 AM CrossFit

1 x 128

2

kyle
lawles

5:30 AM CrossFit

1 x 120

3

Aaron
Forehand

8:30AM CrossFit

1 x 110

4

Keith
Phillips

8:30AM CrossFit

1 x 105

5

Jacob
Young

8:30AM CrossFit

1 x 90

6

jacob
sanchez

5:45 PM CrossFit

5 x 510

7

Mike
Parker

5:45 PM CrossFit

5 x 480

black banded ring hold

8

Sha
Gearn

5:30 AM CrossFit

1 x 120

Female Clients

1

Colleen
Meredith

5:45 PM CrossFit

5 x 780

2

Christen
Wise

5:45 PM CrossFit

5 x 447

3

Jacqui
Morrow

5:45 PM CrossFit

5 x 420

4

Ashley
Reeves

5:30 AM CrossFit

1 x 213

5

Emily
Nix

5:30 AM CrossFit

1 x 165

6

Jordan
Heller

8:30AM CrossFit

1 x 135

25lb plank hold

7

Brooke
Silverthorn

5:45 PM CrossFit

1 x 123

8

Amanda
Ellis

5:30 AM CrossFit

1 x 120

8

Emily
Hunt

5:30 AM CrossFit

5 x 120

8

jesseca
jackson

8:30AM CrossFit

1 x 120

8

Meg
Brown

5:30 AM CrossFit

1 x 120

9

Annie
Miller

5:30 AM CrossFit

1 x 105

10

Jenn
Reeves

5:45 PM CrossFit

5 x 885

red band

11

JTaun
Sanchez

5:45 PM CrossFit

5 x 830

12

Morgan
Motley

5:45 PM CrossFit

5 x 510

purple band

13

Selena
Veal

8:30AM CrossFit

1 x 130

black band

14

Tracy
May

8:30AM CrossFit

5 x 107

15

Donna
Curtis

5:30 AM CrossFit

1 x 75

16

Lauren
Hemphill

8:30AM CrossFit

1 x 63

black band