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Components

Dumbbell Bench Press

Toes-through-Rings

Metcon

Settings

Workout

12/17/2019

Weightlifting

Dumbbell Bench Press (EOMOM for 12 Minutes: Max Unbroken Set)

Pick your Dumbbell weight.

Toes-through-Rings (EOMOM for 12 Minutes: Max Unbroken Set)

Performed just like Toes-to-Bar

Scale = Hanging knee raises from rings.
All count for the monthly challenge just like they would from the bar!!

Workout of the Day

Metcon (Time)

For Time:
30 Burpees (No Push-Up)
30 Handstand Push-ups (Rx+=Strict)
30 Burpees (No Push-Up)
30 Deadlifts (Bodyweight, Rx+=1.5x Bodyweight)
30 Burpees (No Push-Up)

The "No Push-Up Burpee": https://www.youtube.com/watch?v=2r2YKyTssns

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

Whiteboard:

Tuesday, December 17, 2019

Male Clients

1

Sean
Smith

5:45PM CrossFit

1 x 26 @ 50 lbs

26/10/10/8/9/10

2

Adam
Delgado

5:45PM CrossFit

1 x 23 @ 50 lbs

23/15/15/3x10

3

Nick
Davidson

5:30AM CrossFit

1 x 21 @ 50 lbs

4

Chase
Young

4:30PM CrossFit

1 x 20 @ 50 lbs

4

Guadalupe
Avalos

5:45PM CrossFit

1 x 20 @ 50 lbs

20/5x8

4

Kevin
Korinek

5:30AM CrossFit

1 x 20 @ 50 lbs

10 all other sets

5

Riley
Alford

6:45 PM CrossFit

1 x 18 @ 50 lbs

6

Billy
Reasner

5:30AM CrossFit

2 x 20 @ 35 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 21 @ 35 lbs

2

Ashley
Reeves

6:45 PM CrossFit

1 x 20 @ 35 lbs

3

Shelby
Forrest

6:45 PM CrossFit

1 x 20 @ 20 lbs

20, 10, 10, 10, 10, 10

4

Melissa
McClellan

5:30AM CrossFit

1 x 11 @ 35 lbs

5

Aleshia
Tiffin

8:30AM CrossFit

1 x 18 @ 20 lbs

5

Christi
Reasner

5:30AM CrossFit

1 x 18 @ 20 lbs

6

jesica
rice

5:45PM CrossFit

1 x 17 @ 20 lbs

6

Jessica
Wallace

5:30AM CrossFit

1 x 17 @ 20 lbs

7

Emily
Hunt

5:30AM CrossFit

5 x 15 @ 20 lbs

7

Hanna
Young

4:30PM CrossFit

1 x 15 @ 20 lbs

7

Jenna
Greer

8:30AM CrossFit

1 x 12 @ 25 lbs

7

Meg
Brown

5:30AM CrossFit

1 x 15 @ 20 lbs

8

Kelly
Brauer

6:45 PM CrossFit

1 x 14 @ 20 lbs

9

Paige
Holmes

5:45PM CrossFit

1 x 12 @ 15 lbs

10

Malinda
Gomez

6:45 PM CrossFit

1 x 12 @ 10 lbs