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Components

Metcon

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Dynamic Warm-up

Metcon

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP
40 DU
2 Strict Pull-ups + 5 kipping Pull-ups (no butterfly)
20 Barbell Box Step-ups (45#/35#) (20/16 box)

*1:2 DU/SU
*Sub to challenging ring rows & beat swings if you do not have strict/kipping

Rest 5 mins

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP
250m row
20 Push-ups
30 Abmat Situps

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

Whiteboard:

Thursday, September 03, 2015

Male Clients

1

Cory
McCleaf

6:00 PM CrossFit

6 + 57

2

Tom
Whatton

7:00 PM CrossFit

6 + 53

3

Jason
Cansler

9:00 AM CrossFit

6 + 47

All but bjs

4

James
Gutin

7:00 PM CrossFit

6 + 42

5

John
Tysinger

6:00 AM CrossFit

6 + 10

6

Travis
Stutts

6:00 PM CrossFit

5 + 40

su

7

Rek
Soh

9:00 AM CrossFit

4 + 60

8

Josh
Acuff

6:00 AM CrossFit

4 + 52

9

Nick
Buerger

6:00 PM CrossFit

4 + 47

10

Private

6:00 AM CrossFit

6 + 0

11

Chad
Harrell

6:00 AM CrossFit

5 + 87

12

Young
Kim

7:00 PM CrossFit

5 + 47

su

13

John
Westbrook

7:00 PM CrossFit

5 + 10

14

Justin
Schweizer

6:00 PM CrossFit

4 + 30

15

Aldo
Silva

7:00 PM CrossFit

4 + 0

16

Alex
Letham

6:00 AM CrossFit

3 + 18

80SU+7 ring + 10 steps for last

17

Michael
Eannone

7:00 PM CrossFit

3 + 0

Female Clients

1

Gina
Schweizer

6:00 PM CrossFit

6 + 42

hbsu: mod pus

2

Jackie
Cansler

5:00 PM CrossFit

5 + 52

rx everything but 2 red bands for strict

3

Mallory
Fiery

9:00 AM CrossFit

5 + 50

banded p/u; SU

4

Janel
Monroe

6:00 AM CrossFit

5 + 20

2rb

5

Cara
Stutts

6:00 PM CrossFit

5 + 0

5

Ploy
Kewalin

7:00 PM CrossFit

5 + 0

5

Molly
McDonald

7:00 PM CrossFit

5 + 0

SU, rx all pull-ups, 35# on 14" box

6

Kelsey
McManus

6:00 PM CrossFit

4 + 55