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Components

Power Clean + Push Pr ...

Metcon

Metcon

Metcon

Settings

Workout

DEC 27, 2021

Pre Stretch Primer

3 Rds /
7/5 cals Bike
5 Burpees

ACCESSORY

A) HSPU or Descents, 5x5 or 1 Wall Walk
B) Gorilla Row, 5x5

BARBELL

BAR: Power Clean + Push Press + Push Jerk + Split Jerk (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

18 cap /
2 min plank hold | RX+ HS Hold
50 Air Squats
35 Push-ups
50 Sit ups | RX+ V-ups
35 Push-ups
50 Air Squats
2 min plank hold | RX+ HS Hold

WOD

WOD: Metcon (Time)

15 Cap /
15 Deads, 225/155 | 185/115
9 Burpees
30 WBS, Ceiling / 10' Target, 14/10/6#
12 Deads, 225/155 | 185/115
12 Burpees
30 WBS, Ceiling / 10' Target, 14/10/6#
9 Deads, 225/155 | 185/115
15 Burpees
30 WBS, Ceiling / 10' Target, 14/10/6#

KIKR

KIKR: Metcon (AMRAP - Reps)

3 min clock:
Row 500m
AMRAP Burpees

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

Whiteboard:

Monday, December 27, 2021

Male Clients

1

Matt
Phillips

4:30 PM Open Gym

1 x 1 @ 225 lbs

2

Stephen
Nwaukwa

9:00 AM CrossFit

1 x 1 @ 215 lbs

3

Brian
Baker

4:30 PM Open Gym

1 x 1 @ 185 lbs

3

Johnny
Whisman

5:30 PM CrossFit

1 x 1 @ 185 lbs

4

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 160 lbs

5

Jason
Flick

12:00 PM Open Gym

1 x 1 @ 155 lbs

no jerk

5

Matt
Townsend

12:00 PM Open Gym

1 x 1 @ 155 lbs

6

Aaron
Kuntz

5:30 AM CrossFit

1 x 1 @ 145 lbs

7

TJ
Dickinson

9:00 AM CrossFit

1 x 1 @ 135 lbs

7

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 135 lbs

8

Brian
C. Schexn ...

12:00 PM Open Gym

1 x 1 @ 125 lbs

+ 2 rope climbs to the top **** (1st time since Jr. High :-) )

8

Dylan
Smith

6:30 AM CrossFit

1 x 1 @ 125 lbs

8

Private

9:00 AM CrossFit

1 x 1 @ 125 lbs

9

Tony
Sterk

12:00 PM Open Gym

1 x 1 @ 120 lbs

10

Daniel
Baker

5:30 AM CrossFit

1 x 1 @ 115 lbs

11

Private

9:00 AM CrossFit

1 x 1 @ 105 lbs

11

Jason
Epperson

9:00 AM CrossFit

1 x 1 @ 105 lbs

11

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 105 lbs

12

Tatton
Manning

6:30 AM CrossFit

1 x 1 @ 85 lbs

13

Keith
Green

6:30 PM CrossFit

1 x 1 @ 75 lbs

14

Rod
Harwood

6:30 AM CrossFit

5 x 1 @ 35 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

1 x 1 @ 150 lbs

2

Cat
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 135 lbs

3

Julie
Anderson

9:00 AM CrossFit

1 x 1 @ 130 lbs

4

Jaiden
Klose

5:30 PM CrossFit

1 x 1 @ 125 lbs

5

Billie
Johnson

4:30 PM Open Gym

1 x 1 @ 120 lbs

6

Reagan
Klose

5:30 PM CrossFit

1 x 1 @ 115 lbs

7

Aubrey
Baker

4:30 PM Open Gym

1 x 1 @ 110 lbs

babying my back

7

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 110 lbs

8

Christine
Goscha

12:00 PM Open Gym

1 x 1 @ 105 lbs

8

Stephanie
Richardson

6:30 AM CrossFit

1 x 1 @ 105 lbs

9

Cindi
Klose

5:30 PM CrossFit

1 x 1 @ 95 lbs

10

Kristin
Flick

12:00 PM Open Gym

1 x 1 @ 85 lbs

11

Christina
Hageny

9:00 AM CrossFit

1 x 1 @ 75 lbs

11

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 75 lbs

11

Rayleigh
Rowell

5:30 PM CrossFit

1 x 1 @ 75 lbs

12

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 70 lbs

12

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 70 lbs

13

Amber
Green

5:30 PM CrossFit

1 x 1 @ 65 lbs

13

Bri
Hibdon

6:30 PM CrossFit

1 x 1 @ 65 lbs

13

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 65 lbs

13

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 65 lbs

13

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 65 lbs

14

Dainelle
Herl

5:30 PM CrossFit

7 x 1 @ 55 lbs

Stayed at the same weight

14

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 55 lbs

15

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 35 lbs