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Components

Overhead Squat

Metcon

Metcon

Metcon

Settings

Workout

SEPT 24, 2021

BARBELL

BAR: Overhead Squat (5x4 @ 65%)

Overhead Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 for time / 15 cap
Push-ups
Box Jumps 20"
Row 150m after each round

WOD

WOD: Metcon (Time)

2 Rounds / 20 cap
-Travel 50m - using 2 Bumper plates, don't let your feet touch the ground & only let them touch or stand on the plates, 45/25/15#
-Run 200m
-100m Overhead Carry, 45/25/15# plate

* Be careful not to drop plates.

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20

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Whiteboard:

Friday, September 24, 2021

Male Clients

1

Dallas
Hindman

9:00 AM CrossFit

5 x 4 @ 165 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 145 lbs

3

Jet
Graham

4:00 PM Open Gym

5 x 4 @ 135 lbs

3

Tom
Wynn

5:30 PM CrossFit

5 x 4 @ 135 lbs

4

Andrew
Austin

5:30 PM CrossFit

5 x 4 @ 115 lbs

4

Chris
McAbery

12:00 PM Open Gym

5 x 4 @ 115 lbs

4

Cory
Carter

9:00 AM CrossFit

5 x 4 @ 115 lbs

4

Johnny
Whisman

9:00 AM CrossFit

5 x 4 @ 115 lbs

5

Bryon
Waits

9:00 AM CrossFit

5 x 4 @ 105 lbs

5

Scott
Blakemore

9:00 AM CrossFit

5 x 4 @ 105 lbs

6

Dylan
Smith

6:30 AM CrossFit

5 x 4 @ 100 lbs

7

Aaron
Kuntz

5:30 AM CrossFit

5 x 4 @ 95 lbs

8

Tatton
Manning

6:30 AM CrossFit

5 x 4 @ 65 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

5 x 4 @ 115 lbs

65% 15 weeks PP

2

Chandra
Hindman

9:00 AM CrossFit

5 x 4 @ 65 lbs

but only did it one time.....too weak still:)

3

Britney
Green

5:30 AM CrossFit

5 x 4 @ 55 lbs

3

Hemapriya
Sakthivel

9:00 AM CrossFit

5 x 4 @ 55 lbs

3

Kristina
Gomez

9:00 AM CrossFit

5 x 4 @ 55 lbs

3

Laura
Clark

5:30 AM CrossFit

5 x 4 @ 55 lbs

4

Glenda
Farris

5:30 AM CrossFit

5 x 4 @ 50 lbs

5

Kenna
Gathright

6:30 AM CrossFit

5 x 4 @ 25 lbs

6

Candy
Wickham

9:00 AM CrossFit

3 x 4 @ 65 lbs