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Components

Metcon

Push Press

Settings

Workout

Cowboy

Warm-up

2 Rounds:
1:00 Row (Easy)
15 Banded Good Mornings
25 Plate Hops
15 Scorpions

Metcon

Metcon (4 Rounds for reps)

16 Minute EMOM (4 Rounds):
4 Rounds
Minute 1: 50' Single Arm Walking Lunges (50/35)
Minute 2: 50 Double-Unders
Minute 3: 15 KB Swings (53/35)
Minute 4: 200/150m Row

Weightlifting

Push Press (4 x 3)

Push Press

RomWOD

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

Whiteboard:

Wednesday, March 09, 2022

Male Clients

1

Luke
Lister

CrossFit: 5:15 AM

540 Total Reps

1

Michael
Loring

CrossFit: 5:15 PM

540 Total Reps

1

PJ
Kearn

CrossFit: 6:15 PM

540 Total Reps

UB

2

Chuck
Lambertz

CrossFit: 6:15 AM

540 Total Reps

50#/75su/53#/200m

2

Justin
Ferrell

CrossFit: 5:15 AM

540 Total Reps

rx w/SU

3

Jay
Lowell

CrossFit: 5:15 PM

538 Total Reps

4

Cooper
Holmes

CrossFit: 6:15 PM

525 Total Reps

5

Allan
Jackson

CrossFit: 5:15 PM

460 Total Reps

35# dumbells

6

Joshua
Meyer

CrossFit: 6:15 AM

360 Total Reps

super scaled, no wt lunge, ski, 35#kb, 200m

7

James
Coash

CrossFit: 6:15 AM

320 Total Reps

Female Clients

1

Candace
Lister

CrossFit: 5:15 AM

520 Total Reps

2

Private

CrossFit: 6:15 PM

336 Total Reps

3

Amber
Lambertz

CrossFit: 5:15 AM

520 Total Reps

3

Anna
Jackson

CrossFit: 5:15 PM

520 Total Reps

3

Cynthia
Atwell

CrossFit: 5:15 AM

520 Total Reps

3

Jill
Krier

CrossFit: 5:15 AM

520 Total Reps

#20, #35

3

Jolene
Pfeil

CrossFit: 5:15 PM

520 Total Reps

20# db, 26# kb

3

Kacey
Roe

CrossFit: 5:15 AM

520 Total Reps

3

Kayla
Garst

CrossFit: 5:15 PM

520 Total Reps

bike instead of DU

3

Laura
Krier

CrossFit: 5:15 PM

520 Total Reps

3

Leah
Loring

CrossFit: 5:15 PM

520 Total Reps

SU

3

Shaelin
Giersch

CrossFit: 6:15 AM

520 Total Reps

3

Sharon
Klima

CrossFit: 5:15 PM

520 Total Reps

4

Pat
LeDuc

CrossFit: 5:15 PM

506 Total Reps