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Workout

27April2017

Dave Lauter

Warm-up

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Metcon

Metcon (Time)

For Time

400m Backwards Run
40 OHKBS
30 Burpees
20 Ring Dips
10 KB Snatch*
800m Forwards Run
10 KB Snatch *
20 Ring Dips
30 Burpees
40 OHKBS
400m Backwards Run

*KB Snatch = 10 each side

KB Weights:
Rx+ 70/53
Rx 53/35
Sc 44/26

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

Whiteboard:

Thursday, April 27, 2017

Clients:

Clients

1

Anthony
Hodges

CrossFit Express Class

24:14

2

Brendan
Wuest

CrossFit Express Class

26:28

3

Justin
Stein

9:30 AM CrossFit

26:46

4

Kyle
Hardy

12:00 PM CrossFit

28:16

5

Kent
Higginbotham

7:00 PM CrossFit

28:30

6

Aaron
Emerson

4:00 PM CrossFit

34:38

7

Private

9:30 AM CrossFit

22:20

8

Kevin
Largent

6:00 AM CrossFit

27:07

44OHKB 35KBS

9

Alexa
Joly

6:00 AM CrossFit

27:44

26lb bench dip

10

Kyle
Schreiber

6:00 AM CrossFit

28:28

44lb kb and 36lb kb

11

Sara
Kettle

6:00 AM CrossFit

28:40

12

Ninette
Campbell

12:00 PM CrossFit

28:58

35# dumbell

13

Karen
Shebik

4:00 PM CrossFit

28:59

red band dips rx #

14

Shannon
Thomas

CrossFit Express Class

29:00

No RX on ring dips... screw that.

15

Rob
Zarrella

7:00 PM CrossFit

29:07

44lb

16

Private

7:00 PM CrossFit

31:00

17

Greg
Mathison

4:00 PM CrossFit

33:45

Rx weight banded rings