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Components

Front Rack Step-Ups

Chin-ups

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

30 mins

Front Rack Step ups
4x8 each leg
*Complete all 8 on one side before switching legs.

Superset with

4xME Chin-ups (strict)

Front Rack Step-Ups (4x8 each leg)

Chin-ups (4 sets ME)

Metcon

Metcon (Time)

100 Thrusters
(Rx+115/75)(95/55)
*Complete 3 burpees at the top of every minute starting at 0:00

*15 minute cap

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

Whiteboard:

Thursday, January 14, 2016

Male Clients

1

Travis
Stutts

7:00 PM CrossFit

4 x 8 @ 135 lbs

2

Michael
Eannone

7:00 PM CrossFit

4 x 8 @ 95 lbs

2

Robert
Herford

6:00 PM CrossFit

4 x 8 @ 95 lbs

Go up

3

Justin
Flatt

6:00 PM CrossFit

4 x 8 @ 75 lbs

3

Young
Kim

7:00 PM CrossFit

4 x 8 @ 75 lbs

4

Private

9:00 AM CrossFit

4 x 8 @ 65 lbs

4

Michael
Fiery

5:00 PM CrossFit

4 x 8 @ 65 lbs

4

Private

5:00 PM CrossFit

4 x 8 @ 65 lbs

5

Alan
Rosero

11:00 AM CrossFit

4 x 8 @ 55 lbs

6

Gary
Blount

11:00 AM CrossFit

4 x 8 @ 44 lbs

7

Chad
Harrell

6:00 AM CrossFit

2 x 8 @ 65 lbs

2 x 8 at 45

Female Clients

1

Carolina
Martinez

9:00 AM CrossFit

4 x 8 @ 55 lbs

1

Emperatriz
Martinez

9:00 AM CrossFit

4 x 8 @ 55 lbs

1

Michelle
Shuck

9:00 AM CrossFit

4 x 8 @ 55 lbs

1

Rachel
Klahr

6:00 PM CrossFit

4 x 8 @ 55 lbs

1

Stephanie
Tysinger

5:00 PM CrossFit

4 x 8 @ 55 lbs

2

Courtney
Schuler

11:00 AM CrossFit

4 x 8 @ 45 lbs

3

Jen
MacCarthy

6:00 AM CrossFit

4 x 8 @ 44 lbs

4

Cara
Stutts

6:00 PM CrossFit

4 x 8 @ 35 lbs

4

Lisa
Hovis

5:00 PM CrossFit

4 x 8 @ 35 lbs

4

Yuna
Joo

7:00 PM CrossFit

4 x 8 @ 35 lbs

5

Laura
Yakamna

6:00 PM CrossFit

4 x 8 @ 33 lbs

6

Suzanne
Smith

5:00 PM CrossFit

2 x 8 @ 55 lbs