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Components

DB Lunges

Metcon

Barbell Row

Settings

Workout

Midline Medley

Warm-up

1:00 Assault Bike or 15/12 Calories (whichever is first)
5 Inchworms
20 Step Back Lunges
10 GHD Hip Extensions
10 GHD Sit-ups
1:00 Couch Stretch / leg
1:00 Front Plank
30 Banded Glute Bridges

Strength

DB Lunges (5 sets @ (50 Feet))

15 minutes
The dumbbells will start at your feet. You are to deadlift them to a hanging position and lunge them 50' before putting them down. Tracking heaviest set as a total weight of both Dumbbells.

Metcon

Metcon (AMRAP - Rounds)

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 15 GHD Sit-ups

Score is successful minutes completed. Perfect Score: 14. If you rest more than 2 minutes, you must immediately scale down a level and finish it out. You should not rest or fail more than 2 minutes.

Intermediate:
12/10 Calorie Bike
12 GHD Sit-ups

Beginner:
10/8 Calorie Bike
10 Weighted Sit-ups

Accessory Work

Barbell Row (4x10 @ YOUR PICK)

Barbell Row

Follow it up with 3x15 Banded Face Pulls

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

Whiteboard:

Wednesday, December 05, 2018

Male Clients

1

Mark
Patzer

12pm CrossFit

1 x 14 @ 200 lbs

1

TOM
Hill

8am CrossFit

1 x 14 @ 200 lbs

2

Adam
Gelfand

12pm CrossFit

1 x 50 @ 170 lbs

200 for 48ft..... ;(

2

Brian
Kalmenson

6am CrossFit

1 x 14 @ 170 lbs

2

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 14 @ 170 lbs

20-35-50-70-85 (50ft)

2

Private

5pm CrossFit

1 x 14 @ 170 lbs

2

Jim
Pinkerton

6am CrossFit

1 x 14 @ 170 lbs

2

Scott
Wasowski

5pm CrossFit

1 x 14 @ 170 lbs

3

Dominic
Pardini

5pm CrossFit

1 x 14 @ 160 lbs

3

Eric
Macpherson

5pm CrossFit

1 x 14 @ 160 lbs

4

Chris
Bartley

12pm CrossFit

1 x 14 @ 140 lbs

50'

4

Jaimeson
Pollen

12pm CrossFit

1 x 14 @ 140 lbs

4

Julian
Willis

12pm CrossFit

1 x 14 @ 140 lbs

4

Olivier
Derei

7pm CrossFit

1 x 14 @ 140 lbs

3 lunges away from 170

4

Travis
Felderhoff

6am CrossFit

1 x 14 @ 140 lbs

30s-40s-50s-60s-70s

4

Zach
Jones

12pm CrossFit

1 x 14 @ 140 lbs

5

Fabricio
🦍

12pm CrossFit

1 x 14 @ 120 lbs

50 feet bw-40-60-80-100-120

5

Ryan
Goderre

4pm CrossFit

1 x 14 @ 120 lbs

5

Tony
Huynh

7am CrossFit

1 x 14 @ 120 lbs

6

Chris
Aldrich

7am CrossFit

1 x 14 @ 104 lbs

30 lbs; 35 lbs; 40 lbs; 60 lbs; 62 lb KBs each hand

7

Ryan
Holcombe

6pm CrossFit

1 x 14 @ 100 lbs

60-60-70-80-100

7

Tyler
Eickmann

5pm CrossFit

1 x 14 @ 100 lbs

7

Ulrick
Matsunaga

4pm CrossFit

1 x 14 @ 100 lbs

50 on each arm

8

Brandon
Gonzalez

4pm CrossFit

1 x 14 @ 88 lbs

9

Jason
Jarrells

4pm CrossFit

1 x 14 @ 80 lbs

30, 35 x2, 40 x 2

9

Mark
Townley

12pm CrossFit

1 x 14 @ 80 lbs

10,20,25,30,35,40

10

Zachary
Schuessler

12pm CrossFit

1 x 14 @ 70 lbs

11

Joaquin
Rodriguez

12pm CrossFit

2 x 14 @ 60 lbs

11

Akhil
Alluri

7pm CrossFit

1 x 14 @ 60 lbs

40-50-50-60-60(50 ft)

11

Eric
Svensen

6am CrossFit

1 x 14 @ 60 lbs

11

Lenny
T

5pm CrossFit

1 x 14 @ 60 lbs

11

Michael
SYLLIAASEN

6pm CrossFit

1 x 14 @ 60 lbs

15-20-25-30-15

12

S.W
SHIM

12pm CrossFit

7 x 14 @ 20 lbs

20x2

13

Chad
Baker

12pm CrossFit

1 x 14 @ 0 lbs

Pulled my calf muscle yesterday so did 5 sets of weighted (20lbs)...

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 20 @ 140 lbs

200# x 4 steps, 50ft = 20 steps

1

Kim
McGrath

6pm CrossFit

1 x 14 @ 140 lbs

2

Patricia
Brown

6pm CrossFit

1 x 14 @ 120 lbs

3

Camille
Chamberlen

7am CrossFit

1 x 14 @ 100 lbs

3

Emily
Gruber

6am CrossFit

1 x 14 @ 100 lbs

3

Kait
Pollen

12pm CrossFit

1 x 14 @ 100 lbs

3

Steph
Jarosz

4pm CrossFit

1 x 14 @ 100 lbs

4

Private

4pm CrossFit

1 x 14 @ 88 lbs

5

Lenae
Parzanese

12pm CrossFit

1 x 20 @ 80 lbs

5

Alissa
Cobb

6am CrossFit

1 x 14 @ 80 lbs

5

Chelsie
Coughlin

8am CrossFit

1 x 14 @ 80 lbs

5

Jaclyn
Morbitzer

8am CrossFit

1 x 14 @ 80 lbs

6

Danielle
Barragan

4pm CrossFit

1 x 14 @ 70 lbs

6

Private

8am CrossFit

1 x 14 @ 70 lbs

6

Janis
Green

7am CrossFit

1 x 14 @ 70 lbs

6

kasey
stark

5pm CrossFit

1 x 14 @ 70 lbs

35 each

7

Brenna
Jarrells

12pm CrossFit

1 x 14 @ 60 lbs

7

Madison
White

7am CrossFit

1 x 14 @ 60 lbs

60 lb for two sets

7

Teresa
Swanson

12pm CrossFit

1 x 14 @ 60 lbs

8

Libby
Lefanowicz

5pm CrossFit

1 x 14 @ 50 lbs

9

Lisa
Gift

8am CrossFit

1 x 14 @ 40 lbs

modified after 1 set due to quad pain

10

Karli-Mae
Ochoa

6am CrossFit

1 x 14 @ 35 lbs

11

Vienna
Kaiser

8am CrossFit

1 x 14 @ 0 lbs

body weight