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Metcon

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Workout

Monday

Warm-up

2:00 Row*

Into…

2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**
10 Wall Ball Push Press

Into…

2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats

*Start 1:00 EZ, :30 Moderate, :30 Hard
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps

Warm-Up

Metcon (AMRAP - Reps)

5 SETS FOR MAX REPS
1:00 - Cal Row
1:00 - DB Up-Downs (35/20)|(20/15)
1:00 - Wall Balls (20/14)|(14/10)

-Rest 1:00 b/t Sets-

(Score is Reps)

Warm-Up

FOR RECOVERY
5:00 Foam Roll Legs & Chill!

(No Measure)

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

Whiteboard:

Monday, December 21, 2020

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

310 Reps

🤢🤢

2

Kyle
Jones

6:00 am CrossFit

254 Reps

3

David
Guerra

7:00 am CrossFit

250 Reps

55, 50, 51, 45, 49

3

Eric
Wrona

7:00 am CrossFit

250 Reps

50 every round

4

Mickey
$ Admony

6:00 pm CrossFit

243 Reps

48-49-51-46-49

5

Private

6:00 am CrossFit

238 Reps

6

Zach
Sawyer

12:00 PM CrossFit

224 Reps

54/46/44/41/39 Bike was awful

7

Jason
Pavelka

6:00 am CrossFit

223 Reps

8

Mark
Brooks

5:00 am CrossFit

207 Reps

Row

9

John
Curl

6:00 am CrossFit

206 Reps

10

John
Ezell

6:00 pm CrossFit

194 Reps

11

Marco
domingo

6:00 pm CrossFit

193 Reps

12

Noel
Janacek

5:00 am CrossFit

191 Reps

Bike, 16# vest, 75,48,68

13

Jeff
Carenza

6:00 am CrossFit

187 Reps

bike; 40lb ; 20lb WB

14

Daniel
Russell

5:00 pm CrossFit

180 Reps

Bike

15

Antonio
Alaniz

6:00 am CrossFit

176 Reps

ROWER 35lb DB 20lb WB

15

Chris
Hahn

8:00 PM CrossFit

176 Reps

16

Jose
Norat

6:00 pm CrossFit

173 Reps

37 (14,11,12) 37 (14,11,12) 36 (11,13,12) 30 (10,10,10) 33 (10,13...

17

Lotan
Stern

5:00 am CrossFit

171 Reps

62/39/70

18

Antonio
Perez

8:00 PM CrossFit

165 Reps

19

Joseph
Pina

8:00 PM CrossFit

161 Reps

20# WB 35# DB Row 35,32,31,32,32

20

Terrance
Boyd

Olympic Lifting: 7:00 PM

263 Reps

20

Terrance
Boyd

6:00 pm CrossFit

263 Reps

21

Vamshi
Krishna

Olympic Lifting: 7:00 PM

195 Reps

Wall ball -14 pound, DB up down-20 pound

22

Sudheer
Reddy

6:00 pm CrossFit

185 Reps

25 lbs up downs and 10 lb wall ball

23

Anu
—

6:00 pm CrossFit

173 Reps

30 lb

24

Harikrishna
Siliveri

6:00 pm CrossFit

171 Reps

30 lb

25

Neil
McKinney

6:00 am CrossFit

136 Reps

#14 ball #20 DB

26

Steve
Strobl

7:00 am CrossFit

131 Reps

14lb ball, 25#db

27

Sai
Krishna Da ...

6:00 am CrossFit

128 Reps

I couldn't do up-downs properly I wasted time there

Female Clients

1

titan
chijioke

12:00 PM CrossFit

311 Reps

Yes Lord 🙌 67, 72, 62, 56, 54

2

Heather
Morgan

7:00 am CrossFit

257 Reps

3

Stephanie
Carenza

5:00 am CrossFit

220 Reps

4

Private

5:00 pm CrossFit

209 Reps

5

Luz
Perez

8:00 PM CrossFit

202 Reps

6

Ellen
Fleckenstein

5:00 pm CrossFit

201 Reps

25# 😏

7

Allison
Whittaker

6:00 pm CrossFit

200 Reps

Row 12 cal/min 25# up downs 12/min 14# wallball 16/min

7

Antoinette
Iroko

6:00 pm CrossFit

200 Reps

8

Taylor
Hoch

12:00 PM CrossFit

199 Reps

9

Luz
Retana

8:00 PM CrossFit

197 Reps

25# d /b

10

Judy
Russell

5:00 pm CrossFit

193 Reps

44,42,38,35,34

11

Morgan
Littauer

5:00 pm CrossFit

175 Reps

30, 35, 35, 35, 40

12

Sarah
Ezell

6:00 pm CrossFit

174 Reps

🤢

13

Sandra
Ortega

8:00 PM CrossFit

173 Reps

All wall balls hit target, 11 cal row each time.

13

Stacey
Davis

7:00 am CrossFit

173 Reps

Dying 😩

14

Gillian
Mbugua

12:00 PM CrossFit

169 Reps

15

Shivani
Patel

5:00 am CrossFit

163 Reps

14 lb wb and 20 lb DBs

16

Sommer
Allen

12:00 PM CrossFit

153 Reps

25, 31, 31, 32, 34

17

Carliz
Moore

7:00 am CrossFit

212 Reps

10 lb wall ball 20 lb up downs

18

Kristie
Brooks

5:00 am CrossFit

210 Reps

19

Kris
Fanning

7:00 am CrossFit

208 Reps

25# 3 rounds; 15# 2 rounds 10 lb wall bal

20

Cathy
Willenborg

5:00 pm CrossFit

193 Reps

14lb ball

21

Beth
Lee

7:00 am CrossFit

177 Reps

15 DB, 14 lb WB

22

Private

5:00 am CrossFit

169 Reps

23

Carley
Hanley

5:00 am CrossFit

164 Reps

10lb WB, 10lb DB

24

Gina
Flores

6:00 pm CrossFit

134 Reps

20lb. DB, bike, 10lb. WB