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WOD - Wednesday, June 20, 2018

Gymnastics

EMOM 12

Min 1 = 15 Push-ups
Min 2 = 12/9 Cal Assault Bike
Min 3 = 10 DB Bench Row AHAP (each arm)

Metcon

Metcon (Calories)

Partner WOD
AMRAP 20

A: Calorie Row
B: 2 Rounds of
    15 Med Ball Cleans (20/14)
    10 Med Ball Sit-ups
      1 Rope Climb (2:1 Prog)

Partner A will row for calories while Partner B completes 2 rounds of the triplet then switch with Partner A. Score is team calorie row.

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

Whiteboard:

Wednesday, June 20, 2018

Male Clients

1

Clint
VanHoy

8:00 AM CrossFit

307 Calories

W/Paul

1

Paul
Miller

8:00 AM CrossFit

307 Calories

w/ Clint

2

Private

4:30 PM CrossFit

258 Calories

3

Private

5:00 AM CrossFit

256 Calories

3

Ken
Walma

5:00 AM CrossFit

256 Calories

eric carried me

4

Jeff
Smith

5:30 PM CrossFit

250 Calories

mike

4

Mike
Witt

5:30 PM CrossFit

250 Calories

5

Christian
Acosta

5:30 PM CrossFit

221 Calories

6

Wallis
Shoppy

5:00 AM CrossFit

217 Calories

w/Harris

7

Chris
Bryant

5:30 PM CrossFit

324 Calories

***21 kilometer assault bike only (40 minutes) due to blood donat...

8

Alan
Bowers

4:30 PM CrossFit

275 Calories

16# ball and did rope progressions

8

Cody
Bonsma

4:30 PM CrossFit

275 Calories

#16 medicine ball

9

Dave
Lombardo

5:00 AM CrossFit

249 Calories

wall walks vs. rope climb

9

Michael
Wolf

5:00 AM CrossFit

249 Calories

10

Robin
Gautham Mu ...

6:00 AM CrossFit

236 Calories

14 lbs ball

11

Harris
Frank

5:00 AM CrossFit

217 Calories

w/ Wallis

12

Chris
Lenox

10:00 AM CrossFit

211 Calories

16# MB

12

Jeff
Davis

10:00 AM CrossFit

211 Calories

with chris

13

Dale
Rinkenberger

7:30 PM CrossFit

206 Calories

rx, except 2:1 rope progressions

14

Keith
Jones

7:30 PM CrossFit

200 Calories

15

Travis
Jones

7:30 PM CrossFit

175 Calories

16

David
Johnson

8:00 AM CrossFit

101 Calories

w/ Flo 10 lb ball progressio 2-1

Female Clients

1

Lily
Anderson

10:00 AM CrossFit

239 Calories

1

Saskia
Arnesen

10:00 AM CrossFit

239 Calories

2

Kasey
Kohring

5:30 PM CrossFit

221 Calories

20# wb

3

Hannah
Teece

Drive Thru

220 Calories

4

Allison
Elliott

5:00 AM CrossFit

219 Calories

Thanks Lori!

5

Sherry
Godfrey

6:00 AM CrossFit

193 Calories

6

Staci
Hamilton

7:30 PM CrossFit

175 Calories

7

Angela
Ing

4:30 PM CrossFit

258 Calories

partner Kevin, RX everything but skipped rope climbs

8

Estela
Falla-Ross

6:00 AM CrossFit

236 Calories

shadow AJ and Robin

9

Jami
Latham

10:00 AM CrossFit

227 Calories

12 lb clean, 10 lb sit up; rope prog 2:1

9

Lisa
Zawacki

10:00 AM CrossFit

227 Calories

10lb; rope prog.

10

Amanda
Bogard

Drive Thru

220 Calories

So sick of this stupid boot 14# cleans squat as low as I could in...

11

Lori
Adkins

5:00 AM CrossFit

219 Calories

Thanks Allison!! :)

12

Angie
Bryant

5:30 PM CrossFit

210 Calories

rx then changed weight of med ball 2nd round

12

Victoria
Duncan

5:30 PM CrossFit

210 Calories

RX'd everything but the rope climbs

13

Private

7:30 PM CrossFit

206 Calories

14

Brenda
Miller

8:00 AM CrossFit

204 Calories

emily and michelle

14

Emily
Thaxton

8:00 AM CrossFit

204 Calories

michelle and brenda, 10# mb, progressions

14

Michelle
Gillespie

8:00 AM CrossFit

204 Calories

Emily and Brenda

15

Florisa
Acosta

8:00 AM CrossFit

201 Calories

10l mb

16

America
Jones

7:30 PM CrossFit

200 Calories

with Keith

17

Kayla
West

7:30 PM CrossFit

195 Calories

17

Shelby
Wilson

7:30 PM CrossFit

195 Calories

18

Linnet
Orbe

6:00 AM CrossFit

193 Calories

MB #14.

19

Kerry
Welch

Drive Thru

176 Calories

1 rope climb/killed my leg, 14#

20

Hannah
Padovano

8:00 AM CrossFit

170 Calories

10 # ball