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Components

Floor Press

Metcon

Settings

Workout

Skilled Sprints

Warm-up

Heroic Warmup

2 rounds
10 Jumping Jacks
10 Push-ups
10 Flap Jacks
10 Groiners
10 Air Squats
10 Frog Jumps
10 Sit-ups

Strength

Floor Press (3x8 - Same weight all sets)

Laying on ground on back. Like a Bench Press.

Floor Press

WOD

Metcon (Time)

Complete 4 Rounds for time:

3 Hang Power Snatch (RX+ 135/95)
6 OHS or Scale to Front Squat
9 Ring Dips
100m Run
Rest 90 seconds

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps

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

Whiteboard:

Thursday, June 23, 2016

Male Clients

1

travis
larocque

9:00 am CrossFit

3 x 8 @ 285 lbs

2

Jon
Pryor

11:30 am CrossFit

3 x 8 @ 215 lbs

Small assist 2nd + 3rd

3

Michael
Paralovos

6:00 am CrossFit

3 x 8 @ 185 lbs

3

Nathan "St ...
Roe

6:00 am CrossFit

3 x 8 @ 185 lbs

3

Pete
Moran

6:00 am CrossFit

3 x 8 @ 185 lbs

4

Tom
Janick

7:00 am CrossFit

3 x 8 @ 175 lbs

5

Bradley
Bryant

6:00 am CrossFit

3 x 8 @ 165 lbs

5

Matthew
Morales

5:30 pm CrossFit

3 x 8 @ 165 lbs

5

Rob
O'Dell

4:30 pm CrossFit

3 x 8 @ 165 lbs

6

Jason
Swinford

9:00 am CrossFit

3 x 8 @ 155 lbs

6

Jordan
Stewart

7:00 am CrossFit

3 x 8 @ 155 lbs

6

Michael
Yon

9:00 am CrossFit

3 x 8 @ 155 lbs

7

Kevin
Brock

11:30 am CrossFit

3 x 8 @ 140 lbs

8

Kelly
Smart

9:00 am CrossFit

3 x 8 @ 135 lbs

9

Kiran
Shelar

4:30 pm CrossFit

3 x 8 @ 65 lbs

10

john
boyette

4:30 pm CrossFit

2 x 8 @ 225 lbs

10

RAUL
GATA

11:30 am CrossFit

1 x 8 @ 225 lbs

1st set 5 , 2nd 8 , 3rd 7 forced last rep

Female Clients

1

Jenny
Loschiavo

7:00 am CrossFit

3 x 8 @ 85 lbs

2

Susan
Jones

6:00 am CrossFit

3 x 8 @ 75 lbs

3

DIna
Griffin

9:00 am CrossFit

3 x 8 @ 65 lbs

3

Sherida
Ostler

11:30 am CrossFit

3 x 8 @ 65 lbs

3

Torri
Predmore

9:00 am CrossFit

3 x 8 @ 65 lbs

4

jessica
linares

9:00 am CrossFit

3 x 8 @ 55 lbs

5

Kerry
Stewart

7:00 am CrossFit

3 x 8 @ 53 lbs

6

Ali
Duran

9:00 am CrossFit

2 x 8 @ 105 lbs

6

Ana
Roe

6:00 am CrossFit

1 x 8 @ 120 lbs

6

Victoria
Taylor

11:30 am CrossFit

1 x 8 @ 85 lbs