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Metcon

Metcon

Metcon

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Workout

Rush Hour

Good ol' intervals!!! YAY! No better way to finish off the week than with the best type of workout you can possibly ask for. Intervals have a reputation for starting fine, then drastically dying out by that 4th and 5th round. SO, start round one with a 70-80% energy output range, and then try and increase that number just a little each round. Most likely the result will be a more consistent time per round. This one is legitimately a fun one, so come on in and let's do it!!

Fitness

F: Metcon (Time)

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)

Score is Slowest Round

Performance

P: Metcon (Time)

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (115/80)

Score is Slowest Round

Open

O: Metcon (Time)

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Score is Slowest Round

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

Whiteboard:

Friday, June 14, 2019

Male Clients

1

Erik
Enriquez

6:30 PM Crossfit

1:57

1:54-1:57-1:52-1:51-1:53

2

Philip
Johnston

3:30 PM Crossfit

2:02

3

Jeffrey
Stark

4:30 PM CrossFit

2:18

4

Alexander
Zamora

3:30 PM Crossfit

3:01

5

Josh
Randall

6:30 PM Crossfit

2:08

65# snatch

6

David
Smith

3:30 PM Crossfit

2:10

R1 --> 2:07 rx R2 --> 2:10 85 R3 --> 2:02 85

7

Owen
Chandler

5:00 AM CrossFit

2:15

75lbs, regular burpees and round 4 off

8

Jack
Ferguson

3:30 PM Crossfit

2:21

9

Davis
Goolsby

3:30 PM Crossfit

2:28

75 lbs snatch

Female Clients

1

Kimber
Burger

9:00AM to 12:30PM Open Gy...

1:28

1:28/1:22/1:25/1:21/1:24

2

Rachel
Balsiger

9:00AM to 12:30PM Open Gy...

1:45

1:45-1:45-1:43-1:45-1:43 / bar-facing burpees

3

Keri
Enriquez

6:30 PM Crossfit

2:07

2:07, 2:06,1:54,1:54,1:58

4

Ali
Florence

8:00 AM CrossFit

2:24

202/210/222/224/224

5

Kimberly
Shalvay

3:30 PM Crossfit

2:40

2:12, 2:40, 2:27, 2:31, 2:24

6

Nancy
Fairbanks

4:30 PM CrossFit

3:00

2:46, 2:53, 2:54, 2:51

7

Samantha
Vigil

8:00 AM CrossFit

2:15

2:15; 2:07; 2:05; 2:03; 2:06 -- 55lbs, burpee step overs

8

Amanda
Funke

8:00 AM CrossFit

2:26

#55 - 2:10, 2:12, 2:16, 2:26, 2:26

9

Courtney
Randall

6:30 PM Crossfit

2:42

2:42,2:34,2:32,2:24,2:21 35 lbs cleans

10

Heather
Todd

3:30 PM Crossfit

3:15

11

Samantha
Sullivan

6:30 PM Crossfit

3:33

5 Burpees rounds 2-5

12

Kenya
Colon

5:00 AM CrossFit

4:20