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Tuesday WOD

Metcon (AMRAP - Reps)

Every 4:00 for 48:00 (3 rounds)

Station 1 - Row 500/450m

Station 2 - 25 burpees

Station 3 - Run 400m

Station 4 - Assault bike 1200m

RX+ 750m row, 40 burpees, 600m run, 1800m bike

***The goal of this workout is to build aerobic capacity and work on pacing. The goal is not to suffer for 48 minutes and barely finish each station. Scale the reps and distances to allow yourself a minimum of 1:30 rest after each station.

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Tuesday, November 05, 2019

Male Clients

1

Ken
Walma

5:00 AM CrossFit

325 Reps

2

Bryan
Bureau

4:30 PM CrossFit

12 Reps

2

Private

4:30 PM CrossFit

12 Reps

3

Max
Leaming

5:00 AM CrossFit

288 Reps

4

Dale
Rinkenberger

6:00 AM CrossFit

273 Reps

5

Harris
Frank

5:00 AM CrossFit

260 Reps

5

Mike
Brown

5:00 AM CrossFit

260 Reps

6

Chris
Davis

5:00 AM CrossFit

259 Reps

2x200m

7

Eric
Kjode

6:00 AM CrossFit

255 Reps

8

Dave
Lombardo

5:00 AM CrossFit

246 Reps

9

AJ
Ross

5:00 AM CrossFit

191 Reps

10

Austin
Ingram

6:30 PM CrossFit

12 Reps

last round RX+

10

Ben
Reid

6:30 PM CrossFit

12 Reps

10

Jared
Kent

6:30 PM CrossFit

12 Reps

10

Jeff
Smith

4:30 PM CrossFit

12 Reps

10

Mike
Witt

4:30 PM CrossFit

12 Reps

10

Quentin
Curry

5:30 PM CrossFit

12 Reps

11

Jeff
Davis

4:30 PM CrossFit

12 Reps

11

Keith
Jones

6:30 PM CrossFit

12 Reps

kb swings & squats for run

Female Clients

1

Allison
Elliott

5:00 AM CrossFit

213 Reps

2

Lori
Adkins

5:00 AM CrossFit

211 Reps

3

Laurie
Davis

5:00 AM CrossFit

200 Reps

Woo hoo! Rx!

4

Sharon
Brooks

6:00 AM CrossFit

188 Reps

5

Amy
Linton

10:00 AM CrossFit

12 Reps

5

Kyra
Odum

5:30 PM CrossFit

12 Reps

5

Marcy
Butler

8:00 AM CrossFit

12 Reps

5

Monica
Dingler

8:00 AM CrossFit

12 Reps

5

Monica
hattaway

6:30 PM CrossFit

12 Reps

5

Monica
Lee

5:30 PM CrossFit

12 Reps

5

Saskia
Arnesen

10:00 AM CrossFit

12 Reps

5

Staci
Hamilton

4:30 PM CrossFit

12 Reps

5

Terese
Benefield

4:30 PM CrossFit

12 Reps

5

Victoria
Duncan

6:30 PM CrossFit

12 Reps

Should’ve done the Endurance class instead of the Oly.

6

Michelle
Gillespie

6:00 AM CrossFit

243 Reps

Calories & Burpees

7

Jessica
Chauncey

5:00 AM CrossFit

202 Reps

8

Alison
Dickens

6:30 PM CrossFit

12 Reps

22, 24, 25 burpees

8

Cheri
Ingram

6:30 PM CrossFit

12 Reps

200m run

8

Private

6:30 PM CrossFit

12 Reps

8

Jeanene (w ...
Briggs

6:30 PM CrossFit

12 Reps

200m, 35 lb dl kb-50 laast round

8

Lisa
Stuttard

10:00 AM CrossFit

12 Reps

300 m run, 10 burpees, 1/ 400 row