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Metcon
Settings
Location
(All)
Crossfit Charlottesville
Program
Date
Workout
WOD 11.14.18 - Crossfit Charlottesville
Class
(All)
CrossFit: 6:00 AM
CrossFit: 8:00 AM
CrossFit: 12:00 PM
CrossFit: 4:45 PM
CrossFit: 5:45 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (24/19)
Workout
WOD 11.14.18
Metcon
3 rounds not for time:
50'/arm Single Arm Overhead Carry
10/leg Single Leg Lateral Box Step-up - high box, load with KB or DB as necessary
10-30sec L-sit
Metcon (Time)
50-40-30-20-10 reps for time of:
Row for Calories
Push-ups
This is a higher volume push-up workout. Consider scaling the push-ups or both movements to: 25-20-15-10-5 reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 14, 2018
Male Clients
1
Private
CrossFit: 5:45 PM
10:50
2
Brad
Puffenbarger
CrossFit: 6:00 AM
10:52
2nd time like the psycho I am
3
Yannick
Fayolle
CrossFit: 12:00 PM
10:56
4
Matthew
Melfa
CrossFit: 4:45 PM
12:33
5
Landon
Perdue
CrossFit: 4:45 PM
12:49
6
Kyle
Redinger
CrossFit: 4:45 PM
13:53
7
Chris
Obenshain
CrossFit: 4:45 PM
14:08
8
Davis
Gilmore
CrossFit: 4:45 PM
15:00
9
Jess
Achenbach
CrossFit: 12:00 PM
15:04
10
Andy
McGinty
CrossFit: 12:00 PM
17:22
11
William
Tyler
CrossFit: 6:00 AM
19:26
12
Tom
Ridley
CrossFit: 6:00 AM
20:47
13
Adam
Griggs
CrossFit: 6:00 AM
22:56
14
Faran
Saeed
CrossFit: 4:45 PM
12:29
Cal row: 42, 30,18.12,6,3 Push up- 21, 15, 9, 6,3
15
Eric
Charles
CrossFit: 4:45 PM
12:57
Row Rx, Push ups scaled to 25-20-15-10-5
16
Carter
Phillips
CrossFit: 6:00 AM
13:24
40-30-20-10-10 push ups
17
Alexander
Ramey
CrossFit: 6:45 PM
13:35
18
Heath
Spencer
CrossFit: 4:45 PM
15:23
2515 10 5 pu
19
Domenico
D'Auria
CrossFit: 6:45 PM
15:32
1/2 PU amount, full Rowing
20
Daniel
Nolan
CrossFit: 5:45 PM
15:40
full cal, half pu
21
Brad
Dickey
CrossFit: 12:00 PM
16:00
22
Ray
Shi
CrossFit: 4:45 PM
16:33
40 30 20 15 10 pu
23
Fredrick
Martin
CrossFit: 6:00 AM
19:15
24
James
Wallace
CrossFit: 6:00 AM
20:02
Female Clients
1
Lanna
Elmore
CrossFit: 6:00 AM
22:03
2
Tracy
Sandau
CrossFit: 4:45 PM
11:23
42, 30, 18, 12, 3 row 21, 15, 9, 6, 3 push ups
3
Liz
Gonye
CrossFit: 5:45 PM
12:44
Row: 42, 30, 18, 12, 6 PUs: 21, 15, 9, 6, 3
4
Sarah
Williams
CrossFit: 4:45 PM
13:22
5
Colleen
O'Connor
CrossFit: 5:45 PM
13:42
full cal, half pu
6
Emily
Ford
CrossFit: 12:00 PM
13:45
7
Private
CrossFit: 5:45 PM
13:49
8
Joanna
Rudnick
CrossFit: 5:45 PM
14:00
25-20-15-10-5 row for cal and push-ups
9
Kate
Lavie
CrossFit: 6:00 AM
14:15
10
Genevieve
Walsh
CrossFit: 12:00 PM
14:41
11
Christine
Peterson
CrossFit: 12:00 PM
15:35
12
Jamie
Myers
CrossFit: 6:45 PM
16:27
13
Karmen
Brown
CrossFit: 6:00 AM
17:13
35-30-25-20-15
14
Pam
Finney
CrossFit: 12:00 PM
17:40
15
Melinda
Clark
CrossFit: 6:00 AM
17:42
25-20-15-10-5 push ups
16
Marissa
Mitrovic
CrossFit: 8:00 AM
18:15
25-20-15-10-5 Pushups
17
Caitlin
McGrath
CrossFit: 8:00 AM
19:21
25-20-15-10-5 Box Pushups
18
Ella
Summer
CrossFit: 8:00 AM
19:38
25-20-15-10-5 Box Pushups
19
Hannah
Lewis
CrossFit: 6:00 AM
22:44
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