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Components

Thruster

Metcon

Metcon

Metcon

Settings

Workout

SEPT 15, 2021

BARBELL

BAR: Thruster (5x1 @ 80%)

Thruster

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

12 minute clock:
Run 800m or Row 1200m
then...
In time remaining, AMRAP
4 Med Ball Thruster, 20/14/10#
6 Knee ups | T2B
24 Single-unders | RX+ DU's

WOD

WOD: Metcon (Time)

Opposing Ladder / 15 cap
10-9-8-7-6-5-4-3-2-1
Deadlifts, 225/155 | 205/135
1-2-3-4-5-6-7-8-9-10
Push-ups | RX+ HSPU

KIKR

KIKR: Metcon (AMRAP - Reps)

1 min - Max Cals Bike
1 min - Max Burpees
1 min - Max Cals Bike

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

Whiteboard:

Friday, October 15, 2021

Male Clients

1

Jared
Howard

4:00 PM Open Gym

5 x 1 @ 205 lbs

2

Mariano
Torres

5:30 PM CrossFit

5 x 1 @ 185 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 185 lbs

3

Cory
Carter

9:00 AM CrossFit

5 x 1 @ 150 lbs

3

Scott
Blakemore

4:00 PM Open Gym

5 x 1 @ 150 lbs

4

Sakthivel
Ganapathy

5:30 PM CrossFit

5 x 1 @ 145 lbs

5

Zach
Hendrix

5:30 AM CrossFit

5 x 1 @ 140 lbs

6

Andrew
Austin

5:30 PM CrossFit

5 x 1 @ 135 lbs

6

Dylan
Smith

6:30 AM CrossFit

5 x 1 @ 135 lbs

7

Tony
Sterk

9:00 AM CrossFit

5 x 1 @ 120 lbs

8

Daniel
Baker

5:30 AM CrossFit

5 x 1 @ 115 lbs

8

Tatton
Manning

6:30 AM CrossFit

5 x 1 @ 115 lbs

9

Alex
Martinez

9:00 AM CrossFit

5 x 1 @ 75 lbs

9

Levi
Carter

9:00 AM CrossFit

5 x 1 @ 75 lbs

Female Clients

1

Renee
Johnson

9:00 AM CrossFit

5 x 1 @ 140 lbs

2

Stephanie
Richardson

5:30 AM CrossFit

5 x 1 @ 135 lbs

3

Britney
Green

12:00 PM Open Gym

5 x 1 @ 100 lbs

4

Tessa
Austin

5:30 PM CrossFit

5 x 1 @ 85 lbs

5

Deb
Davis

9:00 AM CrossFit

5 x 1 @ 75 lbs

5

Rebecca
Judd

5:30 PM CrossFit

5 x 1 @ 75 lbs

5

Sabrina
Hay

6:30 AM CrossFit

5 x 1 @ 75 lbs

6

Jana
Graham

5:30 AM CrossFit

5 x 1 @ 72 lbs

6

Misty
Lingnau

5:30 AM CrossFit

5 x 1 @ 72 lbs

7

Nicole
Whisman

9:00 AM CrossFit

5 x 1 @ 70 lbs

7

Sherry
Jackson

5:30 PM CrossFit

5 x 1 @ 70 lbs

8

Rayleigh
Rowell

5:30 PM CrossFit

5 x 1 @ 65 lbs

65

9

Melba
Gould

9:00 AM CrossFit

5 x 1 @ 55 lbs

9

Rachel
Showler

6:30 AM CrossFit

5 x 1 @ 55 lbs