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Workout

Wednesday

Warm-up

ON 8:00 RUNNING CLOCK…
2x50m Shuttle Run
30 Jumping Air Squats
2x50m Shuttle Run
30 Glute Bridge-Ups
2x50m Shuttle Run
5 DBL DB DL
50 Single or Double Unders
2x50m Shuttle Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES
MIN 1 - :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 - :40 Goat Work for Gymnastic Push

Warm-Up

Metcon (Time)

WORKOUT

FOR TIME
400m Run

Immediately Into...

5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders

Immediately Into...

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)

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

Whiteboard:

Wednesday, December 30, 2020

Male Clients

1

Josh
Littauer

6:00 pm CrossFit

11:18

30 cal bike in lieu of run

2

Dontae
Smiley

12:00 PM CrossFit

14:18

3

Private

6:00 am CrossFit

14:34

4

Eric
Wrona

5:00 am CrossFit

15:41

yuck

5

Chase
Key

12:00 PM CrossFit

16:00

6

Mickey
$ Admony

6:00 pm CrossFit

17:39

7

Jacob
Simon

6:00 am CrossFit

19:00

8

Nir
Nehory

12:00 PM CrossFit

19:35

9

Jose
Norat

12:00 PM CrossFit

22:30

Run 50# Dubs

10

David
Guerra

7:00 am CrossFit

13:36

35#, 100 singles, run

11

Nick
Cortes

12:00 PM CrossFit

15:13

35 dB, 100 SUs

12

Anu
—

8:00 PM CrossFit

15:36

35

13

John
Curl

7:00 am CrossFit

15:58

50#.... singles and a few doubles

14

Vamshi
Krishna

5:00 pm CrossFit

17:30

DB hang clean:10-25 pound, 5-15 pound, 55- single unders and trie...

15

Noel
Janacek

5:00 pm CrossFit

17:32

Run. 35#, DUs-50,50,25,30,30. Recovery day.

16

Marco
domingo

6:00 pm CrossFit

18:31

#40

17

shaun
Skinner

5:00 pm CrossFit

18:40

35 lbs db Practice double unders

18

Joseph
Pina

8:00 PM CrossFit

18:55

DU Suck

19

Sudheer
Reddy

5:00 pm CrossFit

18:56

25# DB , 65 single unders

20

Jimmy
Fougerouss

5:00 pm CrossFit

19:00

30lbs Did bike rather than run

21

Daniel
Russell

5:00 pm CrossFit

20:02

35lb db. 50 DUs

22

David
Sposato

6:00 pm CrossFit

22:41

35# DB hang cleans, 30 Dubs per round.

Female Clients

1

Desiree
Powell

6:00 pm CrossFit

14:14

2

titan
chijioke

7:00 am CrossFit

18:22

🤷🏾‍♀️Yikes 😳 dem double unders 🤷🏾‍♀️

3

Antoinette
Iroko

12:00 PM CrossFit

21:18

Spent about 4 minutes collectively rapping and dancing cause the ...

4

Gillian
Mbugua

12:00 PM CrossFit

9:23

Row single unders 25lbs

5

Taylor
Hoch

12:00 PM CrossFit

11:50

30lb db

6

Sydney
Jones

7:00 am CrossFit

12:28

run, 25# db, du’s

7

Carliz
Moore

7:00 am CrossFit

12:32

Row

8

Keren
Nehory

7:00 am CrossFit

12:59

Row, 15# each, singles, Row

9

Olivia
Bullington

5:00 pm CrossFit

13:21

20lbs DB & double unders

10

Beth
Lee

12:00 PM CrossFit

15:34

Row, DUs, 15 lb DB

11

Sandra
Ortega

8:00 PM CrossFit

15:50

12

Carley
Hanley

5:00 am CrossFit

15:54

15# DB, 20 du's

13

Stacey
Davis

7:00 am CrossFit

16:45

Run, 20# DB’s, 20 DU/rd.

14

Private

5:00 pm CrossFit

17:00

15

Judy
Russell

5:00 pm CrossFit

18:28

20#, 25 du’s

16

Emi
Seaton

5:00 pm CrossFit

18:45

Worked on DU for 1:30