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Workout

14June2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Mobility:
1) Band Pull
2) Calf Smash

Strength & Skill

Push Jerk (2-2-2-2-2)

Push Jerk

Metcon

Metcon (Time)

4 RFT:

400m Run (500m Row if raining)
10 Power Cleans (135/95)
40 Double Unders

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

Whiteboard:

Tuesday, June 14, 2016

Clients:

Clients

1

Micheal
Young

4:00 PM CrossFit

1 x 1 @ 255 lbs

2

Dusty
Schmidt

4:00 PM CrossFit

1 x 2 @ 245 lbs

3

Anthony
Hodges

5:00 PM CrossFit

1 x 2 @ 225 lbs

3

Charles
Hughes

7:00 PM CrossFit

1 x 2 @ 225 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 2 @ 225 lbs

4

Jeff
Farris

7:00 PM CrossFit

1 x 1 @ 205 lbs

4

Kent
Higginbotham

6:00 AM CrossFit

1 x 1 @ 205 lbs

5

Brett
Campfield

6:00 PM CrossFit

1 x 2 @ 185 lbs

5

Chad
Miller

4:00 PM CrossFit

1 x 2 @ 185 lbs

A little sloppy

6

Andrew
Stitzel

5:00 PM CrossFit

1 x 2 @ 175 lbs

6

Tony
Suzda

6:00 PM CrossFit

1 x 1 @ 175 lbs

2x2 @ 165#

7

Aaron
Emerson

12:00 PM CrossFit

1 x 1 @ 155 lbs

8

Jonas
Hart

5:00 PM CrossFit

1 x 1 @ 145 lbs

9

Greg
Mathison

4:00 PM CrossFit

5 x 2 @ 135 lbs

9

Kyle
Hardy

5:00 PM CrossFit

1 x 2 @ 135 lbs

9

Shannon
Thomas

4:00 PM CrossFit

1 x 1 @ 135 lbs

10

George
Boulware

9:30 AM CrossFit

1 x 1 @ 130 lbs

11

Ninette
Campbell

4:00 PM CrossFit

2 x 2 @ 115 lbs

11

Jamie
Kronenberg

4:00 PM CrossFit

1 x 1 @ 115 lbs

12

Elise
Hodges

5:00 PM CrossFit

2 x 2 @ 100 lbs

13

Taylor
Kuhnert

9:30 AM CrossFit

1 x 2 @ 95 lbs

13

Becca
Braman

6:00 AM CrossFit

1 x 1 @ 95 lbs

13

Elizabeth
Burke

6:00 AM CrossFit

1 x 1 @ 95 lbs

14

John
Henderson

12:00 PM CrossFit

5 x 2 @ 85 lbs

14

Laura
Priaulx

4:00 PM CrossFit

1 x 1 @ 85 lbs

15

Carolyn
Johnson

6:00 AM CrossFit

5 x 2 @ 75 lbs

15

Kelly
Johansen

6:00 AM CrossFit

1 x 2 @ 75 lbs

15

Logan
Henderson

12:00 PM CrossFit

1 x 1 @ 75 lbs

16

Karen
Boulware

6:00 AM CrossFit

1 x 1 @ 60 lbs