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Workout

11.30.2021

Warm-up

4 Rounds:
:20 Burpees
Rest :10
:20 Thrusters (No weight)
Rest :10

Warm-Up

Power Clean: Jump and get elbows through quickly. Land in partial squat.

Front Squat: Hips go back and down. Elbows stay away from thighs.

Push Press: Dip, Drive, and Press. Aggressive on the drive.

Thruster: Stand all the way up before pressing. Drive through the heels.

Thurster build up: 6mins

Metcon

Metcon (AMRAP - Rounds and Reps)

From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able

Warm-Up

Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold

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

Whiteboard:

Tuesday, November 30, 2021

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

30 + 0

2

Eric
Leininger

5:00 pm CrossFit

25 + 1

5@75/95/115/135/155, and 1@175, then Jesus said, “Not yet, go bac...

3

Private

5:00 am CrossFit

22 + 4

4

Mark
Brooks

5:00 am CrossFit

21 + 0

75(5),95(5),115(5),135(5),155(1)

5

Chase
Key

7:00pm CrossFit

16 + 2

6

David
Guerra

5:00 am CrossFit

16 + 1

Failed on RD2 @135

7

Daniel
Russell

12:00 PM CrossFit

16 + 0

7

Peter
Neang

12:00 PM CrossFit

16 + 0

75(5) 95(5) 115(5) 135(1)

8

John
Curl

6:00 am CrossFit

15 + 1

8

Private

12:00 PM CrossFit

15 + 1

9

Anastacio
Nieves

12:00 PM CrossFit

15 + 0

+ a few more 115 reps for good measure :-P

9

Daz
Williams

6:00 am CrossFit

15 + 0

9

Marc
Jones

5:00 am CrossFit

15 + 0

9

Rahul
Reddy Thummala

6:00 pm CrossFit

15 + 0

45/65/85

9

Reid
Landry

5:00 pm CrossFit

15 + 0

10

Mickey
$ Admony

5:00 pm CrossFit

14 + 0

11

Nick
Cortes

12:00 PM CrossFit

12 + 4

2 rounds total into 115

12

Sudheer
Reddy

5:00 pm CrossFit

12 + 2

75|95|115(2 rounds + 2)

13

Joseph
Pina

6:00 pm CrossFit

11 + 4

Failed on 5th rep 2nd rd of 115

14

Noel
Janacek

5:00 am CrossFit

7 + 2

Shoulder no bueno. Did jumping FS or FS to finish out

15

Taylor
Smith

5:00 pm CrossFit

6 + 3

16

Angelo
Caridad

6:00 pm CrossFit

16 + 2

95 lbs as Heaviest

17

Tom
Machness

7:00pm CrossFit

15 + 3

45, 65, 75, 85

18

Jason
Pavelka

6:00 am CrossFit

15 + 0

75, 95, 115 -105

18

Jeff
Carenza

6:00 am CrossFit

15 + 0

75 -95- 105

18

Ram
Machness

7:00pm CrossFit

15 + 0

45 65 75 failed 85

18

Vinod
Nutakki

5:00 pm CrossFit

15 + 0

65lbs

19

Eric
Micek

6:00 am CrossFit

14 + 4

75#, 95#, 105#

20

Angel
Lecuona

7:00 am CrossFit

12 + 0

75,95,115

Female Clients

1

Rachel
Siqueira

5:00 pm CrossFit

26 + 4

2

Desiree
Powell

12:00 PM CrossFit

21 + 3

ham couldnt hang

2

titan
chijioke

12:00 PM CrossFit

21 + 3

Yeah- don’t wanna get injured 🤕 again

3

Shannon
Poulston

6:00 pm CrossFit

20 + 4

4

Michelle
Purcell

6:00 am CrossFit

20 + 0

55-65-75-85

5

Sandra
Ortega

6:00 pm CrossFit

19 + 2

55 65 75 85

6

Judy
Russell

12:00 PM CrossFit

15 + 3

7

Private

5:00 pm CrossFit

15 + 2

8

Carley
Hanley

5:00 am CrossFit

15 + 0

Back is fried from yesterday

8

Natalee
Peak

6:00 am CrossFit

15 + 0

Full depth no pain 😃. Progress.

9

Brittiana
Moya-MacIntyre

12:00 PM CrossFit

12 + 5

10

Cathy
Landry

5:00 pm CrossFit

12 + 0

5x5@55, 5x3@65, 2x1@75

11

Sherika
Johnson

8:00 PM CrossFit

10 + 3

12

Sarah
Ezell

5:00 am CrossFit

10 + 1

then did 3 rounds at #55

13

Stephanie
Carenza

5:00 am CrossFit

18 + 0

45-50-55-60

14

Beth
Lee

5:00 am CrossFit

15 + 0

45-55-65

14

Kris
Fanning

7:00 am CrossFit

15 + 0

40#; 50#; 55#

14

Mace
Davis

6:00 pm CrossFit

15 + 0

15

Charity
Miller

12:00 PM CrossFit

8 + 0

1st rnd - 5 min (5 reps ea) @ 55lbs 2nd rnd - 3 min (5 reps/ 4 re...