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Components

Front Rack Lunge

Charleston Chew

Settings

Workout

03January2016

Warm-up

Warm Up #8

2 Rounds:

10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats

Mobility: Elevated Pigeon, Anchored T-Spine, Instep

Strength & Skill

Front Rack Lunge (5 sets of 3 reps (each side))

Front Rack Lunge

-Build to a moderat/heavy & hold for all 5 sets
-Step Back

Metcon

Charleston Chew (Time)

7 Rds for Time:

11 x Front Squat (135 / 95#)
10 x Push Jerk

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

Whiteboard:

Tuesday, January 03, 2017

Clients:

Clients

1

Vitor
Brunelli

5:00 PM CrossFit

5 x 3 @ 145 lbs

2

Dusty
Schmidt

9:30 AM CrossFit

5 x 3 @ 135 lbs

2

Greg
Mathison

4:00 PM CrossFit

5 x 3 @ 135 lbs

3

Kyle
Hardy

12:00 PM CrossFit

5 x 3 @ 125 lbs

4

Jim
Meyer

6:00 PM CrossFit

5 x 3 @ 115 lbs

5

Aaron
Emerson

12:00 PM CrossFit

5 x 3 @ 95 lbs

5

Dale
Hollenbeck

7:00 PM CrossFit

5 x 3 @ 95 lbs

6

Private

9:30 AM CrossFit

5 x 3 @ 85 lbs

6

Karen
Shebik

12:00 PM CrossFit

5 x 3 @ 85 lbs

7

Scott
Dougherty

6:00 AM CrossFit

5 x 3 @ 75 lbs

8

Shequia
Mashburn

5:00 PM CrossFit

5 x 3 @ 65 lbs

9

Karen
Boulware

6:00 AM CrossFit

5 x 3 @ 50 lbs

10

Gary
Hilligoss

6:00 AM CrossFit

4 x 3 @ 105 lbs

10

Justin
Stein

9:30 AM CrossFit

3 x 3 @ 185 lbs

10

Brendan
Wuest

5:00 PM CrossFit

2 x 3 @ 185 lbs

1st95,2nd145,3rd165,4th and 5th 185

10

Colin
Wright

4:00 PM CrossFit

2 x 3 @ 85 lbs

10

Private

9:30 AM CrossFit

2 x 3 @ 85 lbs

10

Andrew
Stitzel

5:00 PM CrossFit

1 x 3 @ 155 lbs

10

Elise
Hodges

9:30 AM CrossFit

1 x 3 @ 95 lbs

10

Jason
Mashburn

5:00 PM CrossFit

1 x 3 @ 155 lbs

10

Ninette
Campbell

5:00 PM CrossFit

1 x 3 @ 95 lbs