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Ring Holds

Metcon

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Workout

12/09/2015

Gymnastics

Ring Holds (5 x max effort)

Hold yourself on the rings with arms fully extended

*Running clock & rest at least 1 minute before next attempt.

Workout of the Day

Metcon (Time)

For Time

100 Double Unders
80 Sit-ups
60 Lateral Bar Hops (L/R=1)
40 Wall Balls (20/14, 10'/9')
30 Deadlifts (bodyweight)
20 Jumping Alternate Lunges (L/R=1)
10 Handstand Push-ups

**20 Minute Time Cap

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

Whiteboard:

Wednesday, December 09, 2015

Male Clients

1

Chase
Young

5:45 PM CrossFit

5 x 83

123,35, 30 , 30

2

Cameron
Reeves

5:45 PM CrossFit

5 x 64

64sec, 29sec, 33 secs, 24, 16

3

Zach
Reeves

5:45 PM CrossFit

5 x 5

L-Sit+24in box. 16sec, 23sec, 18 sec

4

marcus
boehler

5:45 PM CrossFit

5 x 62

Female Clients

1

Kristin
Huseman

5:45 PM CrossFit

1 x 58

58, 40, 20,30,20

2

Ashley
Reeves

5:45 PM CrossFit

1 x 53

53, 40, 35, 18, 25

3

Breanna
Spicer

5:45 AM CrossFit

1 x 45

45, 30, 20, 20, 20

4

NATALIE
LAWLES

8:30AM CrossFit

5 x 40

20,20,20,20,40

5

Sarah
Tolentino

8:30AM CrossFit

5 x 22

22,11,12,11,11

6

Sarah
Arora

5:45 AM CrossFit

2 x 17

15, 17, 17, 12, 13

7

Tracy
May

8:30AM CrossFit

5 x 16

16,7,7,10, 7

8

Lindley
Simmons

5:45 PM CrossFit

5 x 15

9

jessica
Sattler

8:30AM CrossFit

5 x 13

13,8,7,10,7

10

Jacqui
Morrow

5:45 PM CrossFit

3 x 10

11

Jenn
Reeves

5:45 PM CrossFit

5 x 47

47 black band, 30 no knee but still banded, 30, 30, 30

12

Erin
Taylor

8:30AM CrossFit

5 x 25

green band 7,20,14,16,25

13

angella
mayfield

8:30AM CrossFit

5 x 18

10,15,13,15,18 black band

14

Kim
STROH

8:30AM CrossFit

5 x 15

3,8,15,11,15 black band