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Metcon

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Workout

So many good choices...

Just what is possible on the Assault Bike in 1 minute? https://www.youtube.com/watch?time_continue=7&v=mUNNJFF8n-E

Warm-up

See your coach

Metcon

Choose any 3 of the 6 available challenges to complete in any order. Each is a 5 minute AMRAP with a 5 minute rest/transition period between. All told this will be a 25 minute workout.

Lunge: Metcon (AMRAP - Reps)

5 Minute AMRAP
Front rack walking lunges w/ 3/4 bodyweight

Rx+ = full bodyweight

Pull: Metcon (AMRAP - Reps)

5 Minute AMRAP
Pullups

Rx+ = Chest to bar

HSPU: Metcon (AMRAP - Reps)

5 Minute AMRAP
Handstand pushups

Rx+ = 2018 Open standard

Bike: Metcon (AMRAP - Reps)

5 Minute AMRAP
Max calorie Bike

GHD: Metcon (AMRAP - Reps)

5 Minute AMRAP
GHD situps

Rope: Metcon (AMRAP - Reps)

5 Minute AMRAP
Rope climbs @ 15'

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

Whiteboard:

Friday, June 08, 2018

Male Clients

1

Alma
Kartchner

9:00 AM Open Gym

42 Reps

205# Morning #1

2

Dennis
Florence

5:15 PM CrossFit

81 Reps

3

Daren
Layton

6:00 AM CrossFit

44 Reps

#125

4

Aaron
Roberts

4:15 PM CrossFit

40 Reps

125#

5

Josh
Randall

5:15 PM CrossFit

26 Reps

160#

6

Joel
Pierce

6:00 AM CrossFit

50 Reps

#95

7

Jeffrey
Stark

4:15 PM CrossFit

30 Reps

135#

8

Dan
Meyer

6:15 PM CrossFit

27 Reps

115#

8

Tony
Ortega

4:15 PM CrossFit

27 Reps

9

Michael
Barnacastle

4:15 PM CrossFit

26 Reps

105 lbs

Female Clients

1

Jennifer
Schleicher

9:00 AM Open Gym

30 Reps

145#

2

Madison
Shepherd

4:15 PM CrossFit

56 Reps

3

Rachel
Balsiger

9:00 AM Open Gym

41 Reps

105#

4

Allison
Hervey

4:15 PM CrossFit

40 Reps

@100

5

Rachel
Hodges

5:15 PM CrossFit

35 Reps

85 lbs

6

Abigail
Harris

12 PM CrossFit

57 Reps

35#

6

Janet
Mccaskill

5:15 PM CrossFit

57 Reps

bar

7

Cindy
Layton

8:00 AM CrossFit

52 Reps

4@85# & 48@65#

7

Michelle
Hancock

8:00 AM CrossFit

52 Reps

65#

8

Courtney
Randall

5:15 PM CrossFit

50 Reps

35 lbs

9

Ali
Florence

5:15 PM CrossFit

49 Reps

65#

10

Laurie
Miller

4:15 PM CrossFit

40 Reps

55

11

Private

9:00 AM Open Gym

34 Reps

12

Gabrielle
Hauri

8:00 AM CrossFit

23 Reps

55#

13

Marissa
Biggs

4:15 PM CrossFit

0 Reps

35lbs