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Components

Metcon

Settings

WOD

1/8/19

3 rounds
250m row
12 squats
12 press aparts
12 sit ups

Metcon (No Measure)

Accessory Work
3x8 reps standing external rotation
3x8 1/2 kneeling arnold press
3x8 dumbbell bent over row

Metcon (Time)

21-15-9
Hang Power Snatch 95/63
GHD sit up

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

Whiteboard:

Tuesday, January 08, 2019

Male Athletes

1

Andrew
Hines

6:00 PM CrossFit

5:15

2

Jeffery
Counts

7:00 PM CrossFit

5:37

3

Chris
Lee

7:00 PM CrossFit

6:19

4

Keegan
Sewell

5:00 PM CrossFit

6:47

5

Alik
Callahan

5:00 PM CrossFit

8:03

Female Athletes

1

Wendy
Scheer

6:00 PM CrossFit

6:37

2

Jenna
Kuenzel

5:00 PM CrossFit

6:44

3

Private

9:00 AM CrossFit

8:01

4

Lauren
Rogers

9:00 AM CrossFit

9:24

5

Patty
Helton

5:00 PM CrossFit

3:05

6

Jennifer
Whitchurch

5:00 PM CrossFit

3:07

7

Private

6:00 PM CrossFit

4:04

8

Kim
Saling

5:00 PM CrossFit

5:29

9

Nicole
King

6:00 PM CrossFit

5:45

10

Charleigh
Sewell

5:00 PM CrossFit

6:02

11

Claire
DeMello

5:00 PM CrossFit

6:19

12

Jennifer
Helmig

5:00 PM CrossFit

6:44

13

Heather
Weekley

5:00 PM CrossFit

7:04

14

Amber
Miller

5:00 PM CrossFit

7:18

15

Jessica
Schoenhoff

5:00 PM CrossFit

7:40

16

Maria
Counts

5:00 PM CrossFit

8:14

#43 Oil rigs #25

17

Megan
Emmi

9:00 AM CrossFit

10:45