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Workout

1/28/20

Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this by tomorrow!

Let me know by tomorrow if you want these Wrist Wraps $20

Warm-up

Metcon (No Measure)

Child’s pose on a box: 1-2 minuets
Banded Shoulder Distraction: 1 minute each side
Pigeon Pose: 2 minutes each side

2 Rounds
3 Minutes Bike or Row
:30 second Spidermans
:30 lateral box step ups
:30 ring rows
:30 inch worm

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
Cash-In: 2,000m Row or 1 mile run

Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 C2B

The 1 mile run will start with running out the back side door by the bikes for a 1/2 lap around the building directly to the road to the end and back in the usual side door entrance OR 8 laps.

The cash-in does not count as your rounds and reps.

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

Whiteboard:

Tuesday, January 28, 2020

Male Clients

1

Ryan
Snitker

4:00 PM CrossFit

5 + 13

6:16 mile

2

Dane
Sonnenberg

5:30 PM CrossFit

5 + 4

7:04 mile

3

Erich
Cloninger

12:00 PM CrossFit

4 + 10

4

Jason
Denis

5:30 PM CrossFit

4 + 6

Run 8:46

5

Hap
Clayton

9:30 AM CrossFit

4 + 4

6

Jim
Tuttle

9:30 AM CrossFit

4 + 1

run

7

Private

8:30AM CrossFit Class

3 + 14

8

Eli
Joy

4:00 PM CrossFit

3 + 11

row

9

Eric
Olinger

12:00 PM CrossFit

3 + 9

Mile: 8:22

10

Lanny
Natoli

6:30 PM CrossFit

3 + 3

8:23 row

11

Todd
Mehrmann

5:30 PM CrossFit

3 + 2

8:07 mile

12

Mike
Alfred

5:30 AM CrossFit

3 + 0

13

King
of Verdict ...

12:00 PM CrossFit

2 + 8

8:32 mile

14

Zeno
Moore

4:00 PM CrossFit

10 + 2

6:10 run

15

Jumpin Jack
Schneider

4:00 PM CrossFit

4 + 1

Pull-Ups

16

Danny
Eckard

6:30 AM CrossFit

3 + 2

10:02 mile run, ring rows

17

Evan
Mason

8:30AM CrossFit Class

3 + 1

Mile Run, Step-ups, Pull-ups

18

Al
Moody

5:30 AM CrossFit

2 + 13

Step ups, ring rows

18

Brayden
Conrad

5:30 PM CrossFit

2 + 13

19

Jay
Parkhurst

5:30 PM CrossFit

2 + 8

KPU's

20

Blake
Holloman

6:30 PM CrossFit

2 + 6

Ring rows

20

Ken
Buckstad

5:30 AM CrossFit

2 + 6

Pull ups

21

Paul
Rafferty

5:30 AM CrossFit

2 + 2

run, 20 in box, ring row

22

Stephen
Kent

5:30 AM CrossFit

2 + 0

run

Female Clients

1

Teeter
Miller

5:30 PM CrossFit

2 + 16

Ran - 9:07 mile

2

Katie
Tuttle

5:30 AM CrossFit

2 + 12

row

3

Emma
Mason

4:00 PM CrossFit

2 + 11

4

Shannon
Fichter

5:30 PM CrossFit

2 + 7

8:10 mile

5

Hillary
Ledford

9:30 AM CrossFit

2 + 6

Ran (hate c2b)

6

Allison
Farar

4:00 PM CrossFit

3 + 9

kpu, run- 7:20

7

Kelly
Nouri

9:30 AM CrossFit

3 + 1

9:49 row 4c2b rest scaled

8

chelsea
snitker

4:00 PM CrossFit

3 + 0

PU

8

Kiersten
Palmer

4:00 PM CrossFit

3 + 0

Run Burpee step up RR

9

Marissa
Hager

5:30 AM CrossFit

2 + 8

Row, PUs, band assist C2b

10

Kate
Conrad

5:30 PM CrossFit

2 + 7

row

11

Jacki
Collins

5:30 AM CrossFit

2 + 4

PUs

12

Jennifer
Eckard

9:30 AM CrossFit

2 + 2

9:22 row/banded PUs

13

Jessica
Kincaid

4:00 PM CrossFit

2 + 0

14

Laurie
Dymes

5:30 AM CrossFit

1 + 15

m. burpees, step-ups, rr

15

Mary
Mason

8:30AM CrossFit Class

1 + 13

2k row-8:30, step over, rr

16

Amy
Plonk

4:00 PM CrossFit

1 + 11

row, pull ups

17

Lauran
Stump

5:30 AM CrossFit

1 + 8

slow row;stepovers

18

Jenn
Warcola

8:30AM CrossFit Class

0 + 0

BOTL wod