Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Sea Horse

Definitely a longer workout to complete our Tuesday with, but who doesn't love monostructural elements?? In terms of pacing, you want to approach those first two rounds with the mindset of consistency. Pick a cadence on the run, a pace on the rower, and an RPM on the bike that allows you to hold said cadence/pace/RPM for a long period of time. Then that third round, start to turn it up just a little. Bike, row, run, burpee. Ain't nuttin' but a peanut.

Metcon

Open - Performance - Fitness

Metcon (Time)

3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees

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

Whiteboard:

Tuesday, November 19, 2019

Male Clients

1

Colin
Fabry

9:00AM to 12:30PM Open Gy...

27:06

2

Nich
Thompson

9:00AM to 12:30PM Open Gy...

28:35

3

Matthew
Houde

5:00 AM CrossFit

30:57

4

Private

3:30 PM Crossfit

31:05

4

Private

3:30 PM Crossfit

31:05

5

Jeffrey
Stark

4:30 PM CrossFit

32:22

6

Jack
Ferguson

5:00 AM CrossFit

32:30

7

Joseph
Stier

3:30 PM Crossfit

32:53

8

Steven
Shulski

5:00 AM CrossFit

33:35

9

Michael
Bostian

3:30 PM Crossfit

34:00

10

Javier
Gomez

5:00 AM CrossFit

34:29

11

Josh
Randall

5:30 PM CrossFit

34:42

12

Eric
Levy

4:30 PM CrossFit

36:11

13

James
Reblin

8:00 AM CrossFit

37:37

14

Private

3:30 PM Crossfit

31:39

15

Kyle
Craver

5:00 AM CrossFit

32:42

16

John
Popp

8:00 AM CrossFit

39:28

10 burpees

17

Andrew
Titche

5:30 PM CrossFit

39:44

Finished!

Female Clients

1

Jennifer
Schleicher

9:00AM to 12:30PM Open Gy...

29:28

2

Private

3:30 PM Crossfit

31:49

3

Megan
Sturgeon

9:00AM to 12:30PM Open Gy...

32:50

4

Kristen
Long

4:30 PM CrossFit

33:43

times after run 11:06 22:06 23:06

5

Erin
Johnson

5:00 AM CrossFit

34:00

6

Andrea
Fabry

3:30 PM Crossfit

34:23

7

Kimberly
Johnson

5:00 AM CrossFit

34:28

8

Samantha
Vigil

8:00 AM CrossFit

34:44

9

Cynthia
Brooks

8:00 AM CrossFit

35:49

10

Tammy
Houde

8:00 AM CrossFit

37:47

11

Anastacia
Wagner

8:00 AM CrossFit

38:15

12

Ali
Florence

5:00 AM CrossFit

38:51

woof.

13

Keri
Enriquez

5:30 PM CrossFit

39:39

14

Ashley
Shulski

5:00 AM CrossFit

25:00

14/400/200/10 for 2 rnds

15

Jennifer
Isbell

5:00 AM CrossFit

32:47

scaled 15,600,10

16

Kimberly
Anderson

6:30 PM Crossfit

33:18

20/600/400/20

17

Jennifer
Bury

6:30 PM Crossfit

33:35

Modified 20 cal bike 600 row 400 run 20 burpees

18

Maria
Castro

6:30 PM Crossfit

34:33

19

Courtney
Randall

5:30 PM CrossFit

37:04

20 cal bike, 600 m row, 400 m run, 15 burpees

20

Kathy
Goolsby

4:30 PM CrossFit

42:34

1 normal round 2 rounds of 30 cal/600m/200m/10