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Chelsea

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Workout

27Sept2017

Justin Stein

Warm-up

Warm Up #7 (JR- 30 sec)

100 Jumping Jacks
High Knees - 30sec
Butt Kicks - 30sec
Frankenstein Walks - 30sec
Hallow Hold - 30sec
Back Extensions - 30sec
Sit-Ups - 30sec
Push Ups- 30sec

Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Metcon

Benchmark WOD

Chelsea (AMRAP - Rounds and Reps)

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

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

Whiteboard:

Wednesday, September 27, 2017

Clients:

Clients

1

Anthony
Hodges

5:00 PM CrossFit

16 + 18

2

Colin
Wright

5:00 PM CrossFit

9 + 18

3

Brandon
Gillett

5:00 PM CrossFit

6 + 15

4

Private

9:30 AM CrossFit

6 + 13

5

Karen
Shebik

9:30 AM CrossFit

5 + 26

then 2round 3, 5, 10 then 3,5,7 remaining

6

Brendan
Wuest

6:00 PM CrossFit

5 + 0

Then did 17rds of Cindy

7

Chris
Steevens

4:00 PM CrossFit

8 + 0

8

Bob
Naes

4:00 PM CrossFit

6 + 0

9

Scott
Dougherty

5:00 PM CrossFit

5 + 16

10

Bob
Portell

5:00 PM CrossFit

5 + 0

THEN SCALED TO 4/8/12 - 3/6/9

11

Steve
Johnson

6:00 AM CrossFit

4 + 29

Knee pu

12

Teresa
Koebbe

6:00 AM CrossFit

3 + 26

Knee push ups

13

Morgan
Barker

6:00 PM CrossFit

0 + 0

13

Rebekah
Sillman

6:00 PM CrossFit

0 + 0

Idk...24 squats? Crazy!!!

13

Sarah
Berger

6:00 AM CrossFit

0 + 0

Ring rows, knee push ups