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Components

Bent Over Row

Metcon

Metcon

Settings

Workout

Pre-Thanksgiving Sweat

Holiday Schedule: Wednesday Normal Schedule Thursday: 9-11am OPEN GYM Friday: 9:30 & 10:30am Classes

Warm-up

5 Triple Push-up Inchworms
10 Scap Pull-ups
10 GHD Hip Extensions
15 Air Squats
20 Banded Face Pulls
2 minutes 'KB on Knee' Ankle Mob
10 High Five Squats
20 Lunges

Strength

Bent Over Row (5x5 @ YOUR PICK)

Bent Over Row

Build in weight, then 5x5 @ same weight
15 minutes

Metcon

Metcon (AMRAP - Rounds)

EMOM (squats/lunges are from rack)
Minute 1: 10 Back Squats (Rx: 135/105, Rx+: 185/125)
Minute 2: 10 Front Rack Lunges (Rx: 135/105, Rx+: 185/125)
Minute 3: 10 Pull-ups (Rx+ Chest-to-bar)
Minute 4: 8 Back Squats
Minutes 5: 8 Front Rack Lunges
Minute 6: 10 Pull-ups (Rx+ Chest-to-bar)
Minute 7: 6 Back Squats
Minute 8: 6 Front Rack Lunges
Minute 9: 10 Pull-ups (Rx+ Chest-to-bar)
Minute 10: 4 Back Squats + 4 Front Rack Lunges
Minute 11: 10 Pull-ups (Rx+ Chest-to-bar)

Score: successful minutes completed

Metcon (Time)

IMMEDIATELY into
3 Rounds of:
400m Run
12 GHD Sit-ups
24 Hollow Rocks

Stretching

Metcon (No Measure)

1 minute Seated Glute (Playboy) Stretch / side
1 minute Calf Stretch / side
1 minute Pigeon Stretch / side
2 minutes Wishbone Stretch (against wall)

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

Whiteboard:

Wednesday, November 27, 2019

Male Clients

1

Ken
Nelson

4pm CrossFit

5 x 5 @ 190 lbs

2

TOM
Hill

8am CrossFit

7 x 5 @ 185 lbs

2

Adam
Gelfand

12pm CrossFit

5 x 5 @ 185 lbs

2

Nate
Cobb

12pm CrossFit

5 x 5 @ 185 lbs

2

Scott
Kellner

12pm CrossFit

5 x 5 @ 185 lbs

3

Kevin
Gelfand

6am CrossFit

5 x 5 @ 175 lbs

4

Ryan
Keith

12pm CrossFit

5 x 5 @ 165 lbs

5

Mike
Tighe

4pm CrossFit

5 x 5 @ 155 lbs

6

Aldair
Rodriguez

8am CrossFit

5 x 5 @ 140 lbs

7

Ahmed
Dahir

12pm CrossFit

5 x 5 @ 135 lbs

7

Chad
Baker

12pm CrossFit

5 x 5 @ 135 lbs

had back pain so took it easy

7

Chris
Christian

6am CrossFit

5 x 5 @ 135 lbs

7

Moyzes
Dias

8am CrossFit

5 x 5 @ 135 lbs

7

Olivier
Derei

7pm CrossFit

5 x 5 @ 135 lbs

7

Ron
Kao

12pm CrossFit

5 x 5 @ 135 lbs

8

Tony
Huynh

7am CrossFit

5 x 5 @ 125 lbs

8

Tyler
Eickmann

8am CrossFit

5 x 5 @ 125 lbs

9

Michael
Liu

6am CrossFit

5 x 5 @ 105 lbs

9

Ryan
Johnson

7pm CrossFit

5 x 5 @ 105 lbs

10

Jaimeson
Pollen

8am CrossFit

5 x 5 @ 100 lbs

11

Robby
Tabellija

12pm CrossFit

5 x 5 @ 25 lbs

25# left, 50 right, left shoulder

Female Clients

1

Kim
McGrath

12pm CrossFit

5 x 5 @ 105 lbs

wrist issue

2

Laura
Ringgold

8am CrossFit

5 x 5 @ 95 lbs

2

Michelle
Robidas

6am CrossFit

5 x 5 @ 95 lbs

3

Maria
Mercado

6pm CrossFit

5 x 5 @ 90 lbs

4

Alissa
Cobb

6am CrossFit

5 x 5 @ 85 lbs

4

Lindsey
Hempy

6am CrossFit

5 x 5 @ 85 lbs

4

Patti
Gerckens

8am CrossFit

5 x 5 @ 85 lbs

5

Kelly
Hill

6am CrossFit

5 x 5 @ 75 lbs

6

kasey
stark

5pm CrossFit

5 x 5 @ 65 lbs

6

Laura
Vielmo

12pm CrossFit

5 x 5 @ 65 lbs

6

Nakisha
Sivers

12pm CrossFit

5 x 5 @ 65 lbs

6

Patricia
Brown

6pm CrossFit

5 x 5 @ 65 lbs

7

Gretchen
Otero

5pm CrossFit

5 x 5 @ 55 lbs

7

Wendy
Escalante

8am CrossFit

5 x 5 @ 55 lbs

8

Donica
Ryder ⛵️

6am CrossFit

3 x 5 @ 85 lbs

2 sets @ 70