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Workout

10August2016

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Metcon

Metcon (Time)

For Time:

1000m Row
75 Air Squats
50 Ball Slams
25 Push Ups
50 Double Unders
75 Wall Balls
1000m Row

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

Whiteboard:

Wednesday, August 10, 2016

Clients:

Clients

1

Dusty
Schmidt

6:00 AM CrossFit

18:37

2

Anthony
Hodges

5:00 PM CrossFit

19:35

3

Meg
Martin

9:30 AM CrossFit

21:12

4

Andrew
Stitzel

5:00 PM CrossFit

21:30

5

Colin
Wright

5:00 PM CrossFit

22:27

6

Brad
Eisel

6:00 AM CrossFit

23:34

7

Chad
Miller

5:00 PM CrossFit

23:45

8

Micheal
Young

5:00 PM CrossFit

23:56

9

Kent
Higginbotham

6:00 PM CrossFit

23:58

10

Brian
Burke

6:00 AM CrossFit

26:15

11

Bob
Portell

6:00 PM CrossFit

24:11

Single Unders

12

Bayley
Little

9:30 AM CrossFit

25:18

15 ball slams/singles/10 wall balls

13

Elizabeth
Burke

6:00 AM CrossFit

26:28

14

Ninette
Campbell

4:00 PM CrossFit

27:32

30# ball slams, sit ups in place of dbl unders (ankle injury)

15

John
Henderson

6:00 AM CrossFit

29:18

16

Bob
Naes

4:00 PM CrossFit

29:59

17

Private

9:30 AM CrossFit

30:00

18

Melissa
Schmidt

9:30 AM CrossFit

30:30

10# slams & wall balls, knee push-ups

19

Calvin
Nagle

6:00 AM CrossFit

33:37