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Workout

Just kickin' the bar

This is meant to be 3 rounds of near sprinting effort. The toes to bar sets should be as close to unbroken as possible. If necessary, scale the reps so you never have to break a set more than once. Go hard on the run.

Metcon

Metcon (Time)

3 Rounds For Time:
20 Toes to bar
200 meter Run

Mobility

Partner
- Seated shoulder extension (w/ PVC)
- Lying prone shoulder flexion (w/ PVC)
- Straddle stretch (alternating)
Individual
- Child's pose into upward dog
- Side lunge
- Seated forward bend

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

Whiteboard:

Tuesday, June 12, 2018

Male Clients

1

Alma
Kartchner

1:00 PM Open Gym

4:58

Unbroken! "Holy freaking Fran lung Batman!"

2

Private

4:30 PM CrossFit

5:12

3

Colin
Fabry

9:00 AM Open Gym

5:42

20-20-10-5-3

4

Jeremiah
Parvin

6:00 AM CrossFit

6:10

5

Larry
Barbeau

6:30 PM Crossfit

6:46

20, 13+7, 5+5+7+3

6

Joseph
Stier

4:30 PM CrossFit

6:53

7

Daren
Layton

6:00 AM CrossFit

8:05

8

Charles
Sturgeon

9:00 AM Open Gym

8:32

9

Alexander
Zamora

3:30 PM Crossfit

9:05

10

Scott
Cnockaert

6:30 PM Crossfit

5:08

10 Knee to Arms x3

11

Eric
Levy

4:30 PM CrossFit

5:59

9 knees to arms

12

Jeffrey
Stark

5:30 PM CrossFit

6:07

15 knee's to arms

13

Philip
Johnston

4:30 PM CrossFit

6:17

4 T2Bs in 1st round and 1 in 2nd round. Rest were Knee lifts

14

Dan
Meyer

5:30 PM CrossFit

6:19

14-12-10 scaled

15

Josh
Randall

4:30 PM CrossFit

6:47

20-15-10

16

Alex
Griffis

6:30 PM Crossfit

6:53

20-18-15 t2B

17

Mike
DelZoppo

8:00 AM CrossFit

6:59

T2B 15-10-10

18

Jacob
Polanco

6:30 PM Crossfit

7:00

10 knees to arm

19

Bill
Olson

6:30 PM Crossfit

7:10

15-15-15T2B

20

Scott
Jackson

6:30 PM Crossfit

7:17

20, 17. 17

21

Michael
Barnacastle

3:30 PM Crossfit

7:30

modified knee to arm

Female Clients

1

Jennifer
Wheeler Bu ...

6:00 AM CrossFit

5:43

2

Allison
Hervey

4:30 PM CrossFit

6:18

3

Jennifer
Schleicher

9:00 AM Open Gym

6:20

4

Rachel
Balsiger

9:00 AM Open Gym

7:58

5

Colleen
White

9:00 AM Open Gym

8:20

6

Michelle
Hancock

4:30 PM CrossFit

8:22

7

Amanda
Nye

9:00 AM Open Gym

9:23

8

Andrea
Fabry

9:00 AM Open Gym

9:47

9

Diva
Bojorquez

5:30 PM CrossFit

4:46

5-5-5

10

Kayla
Long

12 PM CrossFit

4:55

V ups

11

Ali
Florence

6:00 AM CrossFit

5:43

knee raises

11

Anastacia
Wagner

8:00 AM CrossFit

5:43

11

Kaitlyn
Fabry

9:00 AM Open Gym

5:43

knee raises

12

Kristen
Long

12 PM CrossFit

5:58

15,15,7-8

13

Vera
Cortes

12 PM CrossFit

6:00

v-ups 20-15-15

14

Julia
Johnston

4:30 PM CrossFit

6:04

sets of 16 knee raises

15

Debra
Cnockaert

6:30 PM Crossfit

6:19

v-ups

16

Tawn
Johnston

4:30 PM CrossFit

6:30

12*12*12 knee raises ski erg

17

Karin
Unger

5:30 PM CrossFit

6:38

scaled

18

Kiley
Mercer

9:00 AM Open Gym

6:46

Scaled floor toes to kettle bell

19

Bianca
Ortega

1:00 PM Open Gym

6:54

20

Nancy
Fairbanks

4:30 PM CrossFit

6:55

Toes to pike 20 18-2 10-6-4

21

Jenna
Steele

5:30 PM CrossFit

7:00

12 T2B

22

Megan
Barbeau

6:30 PM Crossfit

7:08

15 T2B

23

Madison
Shepherd

3:30 PM Crossfit

7:09

leg raises. ugh!

23

Maryssa
Fairbanks

3:30 PM Crossfit

7:09

Knee to tricep first round, leg raise swing second and third roun...

24

Vanessa
Stier

9:00 AM Open Gym

7:10

toes to post

25

Lily
Jackson

6:30 PM Crossfit

7:21

T2P 15,12,15

26

Samie
Garcia

4:30 PM CrossFit

7:22

Scaled TTB: 20 kips, 12 kips, 20 V-ups 8kips

27

Jennifer
Mercer

9:00 AM Open Gym

7:27

Scaled floor toes to kettle bell

28

Cheyanne
Price

4:30 PM CrossFit

7:39

14# wallballs with 200m run

29

Shelby
Dirkschneider

3:30 PM Crossfit

7:45

10reps

30

Grace
Daniel

8:00 AM CrossFit

7:54

31

Marian
Squires

8:00 AM CrossFit

7:55

toes to bar and leg lifts

32

Joy
Karn

8:00 AM CrossFit

7:56

toes to rig

33

Sierra
Turner

1:00 PM Open Gym

7:58

hip/kip

34

Carol
Gomez

3:30 PM Crossfit

8:00

18 v up

35

Private

9:00 AM Open Gym

8:09

36

Cindy
Layton

8:00 AM CrossFit

8:16

15 T2B

37

Gabrielle
Hauri

6:00 AM CrossFit

8:26

38

Judy
Meyer

5:30 PM CrossFit

9:00

20-20-20 situps

39

Rachel
Brown

5:30 PM CrossFit

9:30

T2B:15-13-20