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Metcon

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Workout

7.12.19

5 year Party tomorrow @ 7pm. See you there!!!

Warm Up
2x
400m Jog
10 Medball Cleans
10 Push ups

Metcon (Time)

For Time(15min CAP)
100 Wallballs
* Every time you break Run 300m with medball

Coach Tip* Big sets! Do as many reps as possible in each set to eliminate how much you run. When you run, catch your breathe and come in with another huge set

Metcon (AMRAP - Rounds and Reps)

10min AMRAP

30 Db Snatch
15 Dips
45 Dubs or 125 Singles

Coach Tip* Moderate weight on DB and make modification on dips as hard as possible to eventually get to the desired movement.

Metcon (No Measure)

Cool Down
Coach led stretches

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

Whiteboard:

Friday, July 12, 2019

Male Clients

1

Costa
Poulias

8:00 am CrossFit

5:31

70, 30

2

Jeff
Freedman

11:45 AM CrossFit

5:48

3

Herbert
Segura

6:00 am CrossFit

6:10

20lb ball

4

Giuseppe
Carvelli

11:45 AM CrossFit

6:18

52,48

5

Austin
Jennings

5:30 pm CrossFit

7:00

6

Josh
Leppo

5:30 pm CrossFit

7:05

7

Chris
Godfrey

11:45 AM CrossFit

7:08

20 lbs, 80, 20

8

Eric
Resman

6:00 am CrossFit

8:23

9

Matthew
Slaughter

5:30 pm CrossFit

11:27

3 rounds

10

Joe
Guyette

11:45 AM CrossFit

14:42

20LBS - 25, 20,30, 20 - 3 Runs

11

Andy
Hengstebeck

11:45 AM CrossFit

15:00

90 reps

12

David
Dore-Smith

4:30 pm CrossFit

9:30

14 lb ball

13

Troy
LyTell

4:30 pm CrossFit

9:53

14 lb

14

Bobby
Fuentes

8:00 am CrossFit

10:11

20 lb ball

15

Ken
Saksa

6:00 am CrossFit

14:00

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

5:43

60, 40

2

Lori
Bevins

8:00 am CrossFit

9:33

10#

3

Ana
Soundara

4:30 pm CrossFit

9:50

4

Terri
Thomas

4:30 pm CrossFit

12:12

5

Alexandra
Wolter

6:00 am CrossFit

12:42

10 pound medball

6

Christina
Caruana

5:30 pm CrossFit

0:00

20 WB left