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Jerry

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Workout

11.18.2021

Warm-up

2 Sets:
:30 Leg Swings / Side
:30 Alternating Single-Leg Deadlifts

Running Warm-up

:20 seconds or 100-ft. (30m) of each movement
Focus on helping athletes stay light on their feet, flex at the foot and ankle, and keep their pulling foot directly under their hips.
1) Soldiers Kicks
2) Elbow-to-Instep
3) Hopping Drill
4) Hopping drill + lean and jog
6) Single-Foot Pull Right
7) Single-Foot Pull Left

Warm-Up

5 Sets:
x 10 Row Pulls
100 meter run

Metcon

Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mile Run

In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

To learn more about Jerry click here

Intermediate:
1000m Run
1500/1200m Row
1000m Run

Beginner:
1000m Run
1000/800m Row
1000m Run

Warm-Up

3 sets:
:30 Reach, Roll, and Lift
:30 Seated Torso Twist
:30 Frog Stretch

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

Whiteboard:

Thursday, November 18, 2021

Male Clients

1

Eric
Micek

5:00 am CrossFit

20:06

2

Eric
Leininger

5:00 am CrossFit

22:55

3

Vinod
Nutakki

5:00 pm CrossFit

23:14

4

Jeff
Carenza

6:00 am CrossFit

23:20

5

Benjamin
Brown

5:00 pm CrossFit

23:41

6

Private

5:00 am CrossFit

24:00

7

Eric
Wrona

6:00 am CrossFit

25:10

8/8:15/7:50

8

Sudheer
Reddy

5:00 pm CrossFit

26:17

7:00|16:44|26:17 (slow row)

9

Noel
Janacek

12:00 PM CrossFit

26:29

8:18, 9:25 (w/ transition), 8:46

10

Hitesh
Patel

5:00 am CrossFit

27:52

11

Iddo
Katz

7:00pm CrossFit

29:30

12

Mark
Brooks

5:00 am CrossFit

29:34

EFF ME (9:45,19:01,29:34)

13

Ido
Nagar

7:00pm CrossFit

29:35

14

Lotan
Stern

5:00 am CrossFit

30:10

15

Rahul
Reddy Thummala

7:00 am CrossFit

30:50

7:50/20:12/30:50

16

Antonio
Perez

8:00 PM CrossFit

30:57

17

Anastacio
Nieves

12:00 PM CrossFit

21:16

Intermediate

18

Harikrishna
Siliveri

5:00 pm CrossFit

23:19

19

Niranjan
Sarvi

12:00 PM CrossFit

24:00

intermediate

Female Clients

1

Carley
Hanley

5:00 am CrossFit

24:01

2

Rachel
Siqueira

12:00 PM CrossFit

24:14

3

Stephanie
Carenza

5:00 am CrossFit

25:14

4

Private

5:00 pm CrossFit

27:15

5

Natalee
Peak

6:00 am CrossFit

29:17

6

Luz
Retana

8:00 PM CrossFit

30:08

7

Ellen
Fleckenstein

5:00 pm CrossFit

31:48

8

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

32:33

9

Shannon
Poulston

6:00 pm CrossFit

32:34

10

Cathy
Landry

12:00 PM CrossFit

23:30

1000/1200/1000

11

titan
chijioke

12:00 PM CrossFit

23:35

12

Luz
Perez

8:00 PM CrossFit

27:30

1 mile run 2K row 800m run

13

Claudia
Travers

5:00 pm CrossFit

27:34

1,200m row & 2mile