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Components

Metcon

3 min Burpee AMRAP

Settings

Workout

Tuesday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

20 mins

16 EMOM
1- 10 Push Ups
2- 5 Strict Pull Ups
3- 40 sec Plank
4- 40 DUs

Metcon

Metcon (AMRAP - Rounds and Reps)

8 min AMRAP
1 TGU Per Side
15 KBS
30 DUs

Rest 3 mins

3 min Burpee AMRAP (AMRAP - Reps)

Max Effort Burpees

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Whiteboard:

Tuesday, November 10, 2015

Male Clients

1

Jose
Aguayo

5:00 PM CrossFit

4 + 35

2

Sam
Bowman

5:00 PM CrossFit

4 + 2

1.5 pood

3

Travis
Stutts

7:00 PM CrossFit

4 + 0

53lb kbs 35lb tgu

4

Andrew
Ross

5:00 PM CrossFit

3 + 11

5

christopher
carroll

5:00 PM CrossFit

4 + 17

6

Chad
Jenkins

6:00 AM CrossFit

4 + 16

red kb

7

Frank
Carns

11:00 AM CrossFit

4 + 0

8

Young
Kim

7:00 PM CrossFit

3 + 0

Blue kb

9

Private

6:00 AM CrossFit

2 + 17

10

John
Quattlebaum

7:00 PM CrossFit

2 + 2

Female Clients

1

Holli
Christ

6:00 AM CrossFit

4 + 36

1

Michelle
Shuck

11:00 AM CrossFit

4 + 36

12 kg kb 4 + 2TGU, 15KBS, 19 DU

2

Esther
Aguayo

5:00 PM CrossFit

4 + 27

3

Gina
Schweizer

6:00 PM CrossFit

4 + 17

TGU=green kb; kb swings=blue kb

4

Amy
Bullock

5:00 PM CrossFit

4 + 5

1 pood

5

Kelci
Peterson

7:00 PM CrossFit

4 + 2

6

Shelly
Jones

11:00 AM CrossFit

5 + 1

su

6

Suzanne
Smith

11:00 AM CrossFit

5 + 1

7

Emperatriz
Martinez

9:00 AM CrossFit

5 + 0

7

Marieta
Stewart

11:00 AM CrossFit

5 + 0

8

Carolina
Martinez

9:00 AM CrossFit

4 + 0

8

Private

6:00 AM CrossFit

4 + 0