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Components

Turkish Get Up

Metcon

Settings

Workout

Thursday

Warm-up

-Agility Ladder Drills
-Group Stretching

Strength

Turkish Get Up (5 × 2 ĺ1 per arm per set))

Turkish Get Up

Try to continue getting heavier with each set.

Metcon

Metcon (Time)

4 Rounds
-20 (10 meter) Shuttle Runs
-15 Box Jumps 24/20
-20 V-ups

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

Whiteboard:

Thursday, October 10, 2019

Male Clients

1

Matthew
Emmons

6:00 AM CrossFit

1 x 2 @ 60 lbs

2

Alex
Kersis

4:30 PM CrossFit

1 x 2 @ 50 lbs

2

John
Hays

9:30 AM CrossFit

1 x 2 @ 50 lbs

2

paul
lacjak

4:30 PM CrossFit

1 x 2 @ 50 lbs

3

Brian
Johnson

5:30 PM CrossFit

1 x 2 @ 40 lbs

4

Dan
Meller

12:15 PM CrossFit

1 x 2 @ 35.28 lbs

5

David
Johnson

5:30 PM CrossFit

1 x 2 @ 15 lbs

5

Jim
Anderson

5:30 PM CrossFit

1 x 2 @ 15 lbs

5

Keith
Davis

5:30 PM CrossFit

1 x 2 @ 15 lbs

6

Dan
Lincoln

6:00 AM CrossFit

1 x 2 @ 10 lbs

Female Clients

1

Brooke
Bemis

12:15 PM CrossFit

1 x 2 @ 44.1 lbs

2

Maya
Gonzales

6:00 AM CrossFit

1 x 2 @ 40 lbs

3

Amanda
Spungin

9:30 AM CrossFit

1 x 2 @ 35.28 lbs

4

Jessica
Lessig

9:30 AM CrossFit

1 x 2 @ 26.46 lbs

5

Lexi
Landers

4:30 PM CrossFit

1 x 2 @ 26 lbs

6

Kerry
Riefenberg

3:30 PM CrossFit

1 x 2 @ 25 lbs

6

Lia
Christians

8:15 AM CrossFit

1 x 2 @ 25 lbs

7

Karin
Thomsen

5:30 PM CrossFit

1 x 2 @ 17.5 lbs

8

Corinna
Marshall

6:00 AM CrossFit

1 x 2 @ 15 lbs

8

courtney
alberts

12:15 PM CrossFit

1 x 2 @ 15 lbs

8

Kelly
Burns

8:15 AM CrossFit

1 x 2 @ 15 lbs

9

Allison
Fletcher

8:15 AM CrossFit

1 x 2 @ 12.5 lbs

10

Avery
Leinen

5:30 PM CrossFit

1 x 2 @ 10 lbs

10

Teri
Heines

12:15 PM CrossFit

1 x 2 @ 10 lbs