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Components

Push Jerk + Jerk

Metcon

Settings

Workout

04Dec2015

Warm-up

Warm Up #6 (Run)

200 Meter Run

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

200 Meter Run

Stretches: Floor Sweep, Couch Stretch, Instep

Strength & Skill

Push Jerk + Jerk (5 Sets of (2 + 1))

Metcon

Metcon (Time)

"Shin Guards"

Partner WOD

Timed Work Capacity:

500 x Jump Rope Heavy Singles
-Males use Bare Metal Rope
-Females use Red Covered Rope

**One partner working at a time to complete 500 accumulated reps for time.

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

Whiteboard:

Friday, December 04, 2015

Clients:

Clients

1

Anthony
Hodges

6:00 PM CrossFit

1 x 1 @ 205 lbs

1

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 205 lbs

2

Gary
Hilligoss

4:00 PM CrossFit

1 x 1 @ 195 lbs

3

Lars
Johansen

6:00 AM CrossFit

5 x 3 @ 185 lbs

3

Brian
Burke

9:30 AM CrossFit

1 x 1 @ 185 lbs

4

Joshua
Petersmith

5:00 PM CrossFit

1 x 1 @ 175 lbs

man I gotta work on my jerk form!

5

Andrew
Stitzel

9:30 AM CrossFit

1 x 1 @ 155 lbs

6

Private

9:30 AM CrossFit

1 x 1 @ 120 lbs

7

Private

4:00 PM CrossFit

1 x 1 @ 115 lbs

8

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 95 lbs

9

Traci
Kerr

9:30 AM CrossFit

2 x 1 @ 85 lbs

10

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 65 lbs

11

Karen
Boulware

6:00 AM CrossFit

1 x 1 @ 55 lbs

12

Amanda
Williams

9:30 AM CrossFit

5 x 5 @ 45 lbs

Still working on form

13

Mia
Mudd

4:00 PM CrossFit

1 x 1 @ 40 lbs