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Components

1 minute Assault Bike

Settings

Workout

1 minute Bike Test

Warm-up

Run 800M
2 rounds:
25M Walking Lunges
25M Bear Crawl
30 second Bike (increase pace in 2nd round)

Pre-WOD mobility:
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)

Metcon

1 minute Assault Bike (Calories)

Max calories in one minute on the Assault Bike

7 rounds, with 3 minutes rest between efforts. Record best score.

Metcon (No Measure)

2 minutes of Hollow Rocks
2 minutes of Flutter Kicks

Post-WOD Recovery

Saddle stretch (4 min hold)

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

Whiteboard:

Friday, September 20, 2019

Male Clients

1

Bradd
Gott

CrossFit: 5:00 AM

38 Calories

2

Mason
Coursey

CrossFit: 5:00 AM

34 Calories

33 calories in the last round

3

Jason
Shand

6:00 AM CrossFit

33 Calories

Oof. Bradd is the man.

3

Ken
Nyczaj

CrossFit: 5:00 AM

33 Calories

4

Mitch
Diem

CrossFit: 5:00 AM

28 Calories

Gonna break 30 next time for sure!

5

ALAN
MORAN

10:00 AM CrossFit

27 Calories

27 1st - 25 7th

6

Brian
Stolle

10:00 AM CrossFit

24 Calories

Female Clients

1

Irish
Sirmons

4:30 PM CrossFit

26 Calories

26-15-15-13-13-12-20

2

Liz
Gilbert

CrossFit: 5:00 AM

20 Calories

3

Emily
O'Donnell

6:00 AM CrossFit

19 Calories

19, 14, 14, 12, 13, 13, 15 = 100 total

4

Alyssa
Stookey

Open Gym 11am - 1pm

18 Calories

4

Elese
Kyle

10:00 AM CrossFit

18 Calories

18/11/11/12/12/12/14

5

Joanne
(Joe) Hill ...

6:00 AM CrossFit

17 Calories

17, 14, 13, 12, 12, 12, 13

5

Susanne
Grover

10:00 AM CrossFit

17 Calories

14.7,14.9,14.7,14.5,13.9,14.1

6

Brittany
Brooks

10:00 AM CrossFit

15 Calories

7

Catherine
Spencer

4:30 PM CrossFit

0 Calories

ouch

8

Jessie-Lee
Nichols

10:00 AM CrossFit

18 Calories

18, 14, 13, 12, 12, 12, 13