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Freedom Sauce

HSPU

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Workout

11/29/16

Happy Birthday Nikki and Happy belated Birthday Shannon!

Metcon

Freedom Sauce (4 Rounds for reps)

AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (95/65#)
12 Over-the-rower Burpees
Max Calorie Row

There are 4 AMRAP. In WODify you will enter how many calories you got for each AMRAP. Your score will be total calories.

Gymnastics

HSPU

Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets

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

Whiteboard:

Tuesday, November 29, 2016

Male Clients

1

Colby
Wollak

5:30 PM CrossFit

117 Total Reps

2

Hap
Clayton

8:30AM CrossFit Class

49 Total Reps

3

Brandon
Hedrick

5:30 AM CrossFit

40 Total Reps

4

Jason
Leach

12:00 PM CrossFit

39 Total Reps

4

Neil
Glezen

8:30AM CrossFit Class

39 Total Reps

5

Matt
McCall

4:00 PM CrossFit

24 Total Reps

6

Lanny
Natoli

4:00 PM CrossFit

22 Total Reps

Yeah sure

6

Patrick
Mizzell

8:30AM CrossFit Class

22 Total Reps

7

Derrick
Ledford

6:30 PM CrossFit

119 Total Reps

Push press vs. OHS

8

Josh
Roberts

5:30 PM CrossFit

60 Total Reps

75/95/115/75

9

Brian
Shannon

6:30 PM CrossFit

54 Total Reps

10

Ty
Callaway

4:00 PM CrossFit

53 Total Reps

35# ohs

11

Langdon
McCall

6:30 PM CrossFit

49 Total Reps

15lb plate squats

12

Private

5:30 PM CrossFit

44 Total Reps

13

Nick
DiSabato

4:00 PM CrossFit

40 Total Reps

45# flat

14

Zack
DeBerry

5:30 AM CrossFit

39 Total Reps

75/95/115/75

15

Tom
Collins

5:30 PM CrossFit

37 Total Reps

75,95,95,75

16

Nick
Caruso

5:30 AM CrossFit

30 Total Reps

17

King
of Verdict ...

12:00 PM CrossFit

29 Total Reps

18

Drew
Callaway

4:00 PM CrossFit

26 Total Reps

35#across Ran

19

Case
Curwood

4:00 PM CrossFit

22 Total Reps

35 pounds running

20

Justin
Lincoln

5:30 AM CrossFit

11 Total Reps

21

Eric
Olinger

4:00 PM CrossFit

0 Total Reps

35# (7) 45# (6) 65# (12) 75# (20)

Female Clients

1

Jill
Olinger

5:30 PM CrossFit

71 Total Reps

2

Alyson
Knight

5:30 AM CrossFit

51 Total Reps

3

Katie
Powell

4:00 PM CrossFit

42 Total Reps

4

Myra
Harmon

4:00 PM CrossFit

30 Total Reps

5

Karina
Collins

5:30 PM CrossFit

42 Total Reps

overhead plate

5

Private

8:30AM CrossFit Class

42 Total Reps

6

Amanda
Vander Haar

4:00 PM CrossFit

40 Total Reps

front squat

6

Jenn
Warcola

8:30AM CrossFit Class

40 Total Reps

65 across

6

Monica
Leatherman

12:00 PM CrossFit

40 Total Reps

overhead plate hold 15 lbs all rds excpt 1st 10 lbs

6

Rhonda
Halford

12:00 PM CrossFit

40 Total Reps

15 lb ohs

6

Sydney
Kiser

5:30 PM CrossFit

40 Total Reps

overhead plate

7

Miranda
Morales

8:30AM CrossFit Class

37 Total Reps

65# across

8

Kayla
Whitlock

6:30 PM CrossFit

32 Total Reps

OHS 15# 1 round 20#

9

Katie
Tuttle

4:00 PM CrossFit

30 Total Reps

10

Angie
Clayton

9:30 AM CrossFit

29 Total Reps

25#; 25#; 30#; 25#

11

Jennifer
Taylor

4:00 PM CrossFit

28 Total Reps

45# OHS, Burpee Step Over

12

Cambell
Vander Haar

4:00 PM CrossFit

26 Total Reps

25# ohs Run instead of row

13

Kelly
Nouri

8:30AM CrossFit Class

25 Total Reps

35# round 1,2 20# 3 25# 4

14

Nikki
Stewart

8:30AM CrossFit Class

24 Total Reps

55, 60, 65, 70 fs

15

Stacey
Nance

6:30 PM CrossFit

23 Total Reps

see yall in 3 months

16

Krissy
Jones

12:00 PM CrossFit

21 Total Reps

35/40/45/35

17

Megan
Frasure

6:30 PM CrossFit

5 Total Reps

55#