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Components

Metcon

Settings

Workout

020521

A:

3 sets
150m light jog Assault runner
High Knees (skipping)
Frankenstein walk
Elbow to instep

Metcon (5 Rounds for time)

GPP and Competitor

5 sets:
250m Assault runner
21/15 cal ski
(Rest 2:1)

Score each round individually, max effort.

Metcon (No Measure)

5 Sets
12 alt Dumbbell Curls
12 alt Split squat jumps
Max UnBroken banded tri ext
rest as needed

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

Whiteboard:

Friday, February 05, 2021

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

9:42

1:57,1:54,1:56,1:57,1:58

2

Nate
Dodd

5:00 PM CrossFit

9:49

3

JD
Mason

4:00 PM CrossFit

10:51

4

Alex
Adkins

5:00 AM CrossFit

11:33

2:01, 2:09, 2:26, 2:27, 2:30

5

Clayton
Buescher

4:00 PM CrossFit

11:45

6

Tanner
Yancy

5:00 PM CrossFit

11:53

7

Tyler
Parker

5:00 AM CrossFit

12:01

8

Ben
Hanback

12:30 PM CrossFit

12:18

2:24 2:26 2:28 2:30 2:30

9

Chris
Walters

11:30 AM CrossFit

12:24

500m c2 bike, ankle injury

10

David
Kan

5:00 PM CrossFit

12:35

2:30, 33, 31, 29, 32

11

Tom
Daniel

5:00 PM CrossFit

13:31

12

Dustin
Dowell

12:30 PM CrossFit

13:33

Female Clients

1

Lauren
McKnight

5:00 AM CrossFit

10:56

2

Laura Lynn
Williams

11:30 AM CrossFit

12:02

3

Jessica
Dodd

5:00 PM CrossFit

12:13

4

Duff
Simmons

12:30 PM CrossFit

12:31

5

Melanie
Velazquez

4:00 PM CrossFit

12:50

6

Susie
Bilbro

6:00 AM CrossFit

15:42

7

Destinee
Johnson

7:00am CrossFit

12:51

8

Laura
Kim

5:00 PM CrossFit

13:15