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Workout

Happy Hour

At first glance, 12 reps ain't bad! But, the total actual volume of this workout is deceiving. The best thing to do would be to start off imagining you're in your third round. Maybe that means 2 sets of 6 with a very short rest, but what it allows is a higher likelihood of staying consistent rather than falling drastically off your pace. So nice and easy, lemon squeezy.

Fitness

F: Metcon (Time)

3 Rounds:
12 Power Cleans (95/65)
12 Pull-ups
12 Push Jerks (95/65)
12 Toes to Bar

Open & Performance

OP: Metcon (Time)

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

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

Whiteboard:

Wednesday, December 18, 2019

Male Clients

1

David
Smith

4:30 PM CrossFit

10:20

2

Jack
Ferguson

5:00 AM CrossFit

11:56

3

Scott
Jackson

6:30 PM Crossfit

12:54

4

Brent
Buenger

8:00 AM CrossFit

13:57

5

Steven
Shulski

5:00 AM CrossFit

15:00

6

Erik
Enriquez

5:30 PM CrossFit

16:15

+/- a few sec due to Avas bathroom break

7

Michael
Bostian

3:30 PM Crossfit

12:36

75lb/ leg swings

8

John
DeYoung

3:30 PM Crossfit

13:05

2 rnds, 45#, Jumping PU, Knee Raises

9

Ry
Provencio

4:30 PM CrossFit

13:30

10

Travis
Fagerness

5:00 AM CrossFit

14:08

knee raises

11

Jaidan
Curfman-Levy

9:00AM to 12:30PM Open Gy...

15:46

75

12

Jeffrey
Stark

4:30 PM CrossFit

0:00

Female Clients

1

Cynthia
Brooks

8:00 AM CrossFit

8:00

2

Anastacia
Wagner

6:30 PM Crossfit

10:56

3

Irish
Coussens

3:30 PM Crossfit

12:00

4

Kariann
Stark

8:00 AM CrossFit

12:30

5

Kristen
Long

4:30 PM CrossFit

12:51

6

Tammy
Houde

8:00 AM CrossFit

13:55

7

Ali
Florence

8:00 AM CrossFit

14:53

8

Kimberly
Anderson

6:30 PM Crossfit

9:15

RR, K2C, 65#

9

Courtney
Randall

5:30 PM CrossFit

9:53

knee ups, ring rows, 55 lbs

10

Ashley
Shulski

5:00 AM CrossFit

9:54

35# barbell; RRs; lying floor toes to pole

11

Erin
Johnson

5:00 AM CrossFit

10:08

rr, knee raises

12

Kenya
Colon

5:00 AM CrossFit

10:15

55 lbs ring rows

13

Lily
Jackson

6:30 PM Crossfit

11:01

14

Heather
Shepherd

3:30 PM Crossfit

11:10

ring rows, toe to pole, 35#

15

Keri
Enriquez

5:30 PM CrossFit

11:47

8 pull ups, knee raises

16

Maria
Castro

6:30 PM Crossfit

12:28

17

Lorrinda
Sturgeon

4:30 PM CrossFit

12:33

35# ring rows kneesups

18

Angela
Soyring

8:00 AM CrossFit

12:53

40lbs

19

Fatemma
Soto-Herrera

8:00 AM CrossFit

13:50

jump pull ups, modified toes to bar

20

Zoe
Shepherd

3:30 PM Crossfit

14:50

35lbs, knee to chest

21

Michelle
Hancock

4:30 PM CrossFit

15:11

55#