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Components

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Dynamic Warm-up

Metcon

20 mins

Metcon (5 Rounds for calories)

Rowing Intervals
5 sets
1:00 ME Cals
2:00 Rest
*Each round for calories

Gymnastics

30 mins

Freestanding/Handstand Hold Progressions

1) Wall facing HS holds
3x30-45 secs
*Toes only touching wall
*Head tucked looking at wall

2) Wall Facing Shoulder Taps
3x10-20 reps each arm

3) Partner assisted HS holds
*free standing if able, if not, partner assist kicking up on the wall
3 separate attempts

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

Whiteboard:

Wednesday, February 10, 2016

Male Clients

1

Justin
Flatt

6:00 PM CrossFit

152 Total Calories

2

Andrew
Ross

5:00 PM CrossFit

147 Total Calories

Had to best Brandon's warm up!

3

Robert
Herford

6:00 PM CrossFit

144 Total Calories

4

Brandon
Shuck

11:00 AM CrossFit

143 Total Calories

Aimed for same output each round.

5

Travis
Stutts

6:00 PM CrossFit

138 Total Calories

6

Jeb
Ware

11:00 AM CrossFit

126 Total Calories

7

Eric
Robinson

5:00 PM CrossFit

114 Total Calories

8

Joey
White

6:00 PM CrossFit

113 Total Calories

9

Jonathan
Visconti

6:00 PM CrossFit

108 Total Calories

10

Alan
Rosero

5:00 PM CrossFit

105 Total Calories

11

Chad
Cockerill

9:00 AM CrossFit

104 Total Calories

12

Private

6:00 PM CrossFit

93 Total Calories

13

Ivan
Valdez

7:00 PM CrossFit

91 Total Calories

7

14

Cameron
Rosenow

11:00 AM CrossFit

85 Total Calories

between 4 to 5

15

Private

5:00 PM CrossFit

73 Total Calories

16

Alex
Sanchez

11:00 AM CrossFit

0 Total Calories

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

99 Total Calories

2

Corey
Knight

7:00 PM CrossFit

95 Total Calories

3

Amy
Bullock

5:00 PM CrossFit

93 Total Calories

8 damper

4

Suzanne
Smith

5:00 PM CrossFit

92 Total Calories

5

Brittany
Dirmann

6:00 AM CrossFit

91 Total Calories

6

Rachel
Klahr

6:00 PM CrossFit

89 Total Calories

7

Holli
Christ

6:00 AM CrossFit

87 Total Calories

8

Colleen
Beamon

5:00 PM CrossFit

84 Total Calories

9

Carolina
Martinez

5:00 AM CrossFit

81 Total Calories

9

Kelci
Peterson

6:00 PM CrossFit

81 Total Calories

10

Julia
Sanchez

11:00 AM CrossFit

80 Total Calories

10

Marieta
Stewart

9:00 AM CrossFit

80 Total Calories

11

Courtney
Schuler

9:00 AM CrossFit

79 Total Calories

12

Jhezielle
Fiscus

5:00 PM CrossFit

78 Total Calories

brb QUADS CRYING

13

Lauren
Bryant

5:00 AM CrossFit

76 Total Calories

13

Macaira
Herford

9:00 AM CrossFit

76 Total Calories

at 7.5

14

Elizabeth
Solis

7:00 PM CrossFit

67 Total Calories

on 7

15

Jasmine
Nivens

11:00 AM CrossFit

51 Total Calories