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Front Squat

Pull-ups

Randy

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Workout

30March2017

Working on the "Wave" for Opening Day

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Strength & Skill

Alternate between primary movments 1 & 2

PRIM1: Front Squat (4 sets of 5 reps)

Front Squat

PRIM2: Pull-ups (4 sets of 8-10 reps)

Pull-ups

Metcon

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

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

Whiteboard:

Thursday, March 30, 2017

Clients:

Clients

1

Colin
Wright

4:00 PM CrossFit

4 x 5 @ 185 lbs

1

Kyle
Hardy

4:00 PM CrossFit

4 x 5 @ 185 lbs

2

Dan
Gieseler

4:00 PM CrossFit

4 x 5 @ 175 lbs

3

Dale
Hollenbeck

9:30 AM CrossFit

4 x 5 @ 135 lbs

3

Kyle
Schreiber

6:00 AM CrossFit

4 x 5 @ 135 lbs

4

Karen
Shebik

12:00 PM CrossFit

4 x 5 @ 125 lbs

4

Ninette
Campbell

4:00 PM CrossFit

4 x 5 @ 125 lbs

5

Jim
Welch

6:00 PM CrossFit

4 x 5 @ 85 lbs

6

Private

4:00 PM CrossFit

3 x 5 @ 125 lbs

6

Brendan
Wuest

CrossFit Express Class

2 x 5 @ 225 lbs

135,185,225,225

6

Elise
Hodges

9:30 AM CrossFit

2 x 5 @ 125 lbs

6

Private

9:30 AM CrossFit

1 x 5 @ 125 lbs

6

Bradan
Hilligoss

CrossFit Express Class

1 x 5 @ 25 lbs

4 sets 20 pounds, 1 x 25

6

Gary
Hilligoss

CrossFit Express Class

1 x 5 @ 225 lbs

6

Jeff
Farris

7:00 PM CrossFit

1 x 5 @ 185 lbs

6

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 225 lbs

6

Rob
Zarrella

7:00 PM CrossFit

1 x 5 @ 175 lbs

6

Brandon
Gillett

6:00 PM CrossFit

1 x 2 @ 135 lbs