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WOD

Metcon (Time)

Partner Workout

Rx+/Rx
P1 Performs:
15-10-5
Ring Push-ups
KB Swings (32/24 kg) /(24/16 kg)
While P2 Performs:
AMRAP cal. Row
Switch
Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (155/105 lb.) /(135/95 lb.)
While P2 Performs:
AMRAP cal. Row
Switch

Fitness
P1 Performs:
15-10-5
Push-ups
KB Swings
While P2 Performs:
AMRAP cal. Row
Switch
Then:
P1 Performs:
20 Sit-ups
15-10-5
Front Squats
While P2 Performs:
AMRAP cal. Row
Switch

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

Whiteboard:

Monday, December 31, 2018

Male Clients

1

Michael
Mowry

Noon CrossFit All Levels

16:11

59, 69, = 118 = 1 min 58 secs

2

Chris
“Old Man” ...

5:30pm CrossFit All Level...

9:44

3

#Sean
Wieser

5:30pm CrossFit All Level...

13:11

4

Del
Tutt

5:30pm CrossFit All Level...

14:05

sean carried me into 2019.

5

Andres
Salazar

9am CrossFit All Levels

14:58

48 + 89 cal Total time 17:35

6

Kendall
Alldredge

5:30pm CrossFit All Level...

12:55

7

Jon
Fallon

6:30pm CrossFit All Level...

13:30

Solo RX

8

Private

9am CrossFit All Levels

15:34

9

Chad
Kobold

4:30pm CrossFit All Level...

16:41

Rx except #115 FS

10

#Derek
Wilcock

Noon CrossFit All Levels

17:12

Rx+, last 10 Fsquats 115#

11

The
Godfather

Noon CrossFit All Levels

17:34

Rx reps, 115# FS

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

9:44

2

Private

Noon CrossFit All Levels

11:08

3

Christina
Wertz

5:30pm CrossFit All Level...

12:55

4

Ashlyn
Eddleman

4:30pm CrossFit All Level...

14:58

knee p/u kb 16kg sit ups front squats 85#

5

Laurie
Perez-Fran ...

4:30pm CrossFit All Level...

15:20

6

Kate
Gonzalez

5:30am CrossFit All Level...

0:00

15 cal row then 15-10-5 push ups, kbs 15 cal row then 20 sit ups ...