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Metcon

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Workout

Wednesday

Warm-up

Planks on planks (No Measure)

4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold

Gymnastics

Metcon (No Measure)

3X
12 One arm DB strict press (6/6)
12 One arm DB squat clean (6/6
12 One arm DB bent over row (6/6)

Metcon

Metcon (Time)

4 Rounds for time of:
15 Ab mat sit-ups
30 Thrusters 65/45
45 Double-unders

*Rx+ GHDSU

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Whiteboard:

Wednesday, July 11, 2018

Male Clients

1

Dusty
Schmidt

12:00PM Open gym

10:27

2

Jared
Van Anne

12:00PM Open gym

12:27

3

Eric
Priaulx

12:00PM Open gym

14:54

4

Anthony
Hodges

5:00PM CrossFit

16:43

5

Stephen
LeBouef

6:00PM CrossFit

17:12

6

Christopher
Sanosi

5:00AM CrossFit

14:33

7

Brandon
Reid

6:00AM CrossFit

15:45

8

Dan
Cayce

6:00AM CrossFit

16:13

9

Adam
Burkholder

6:00PM CrossFit

18:40

10

Jamie
Jones

6:00PM CrossFit

20:28

11

Eric
williams

5:00PM CrossFit

12:19

GHDSU, 90 Single Unders

12

Philip
Weinstein

12:00PM Open gym

13:51

90 SU / 65# / Ab Mat

13

Jonathan
Dillow

5:00PM CrossFit

16:00

14

spencer
stapleton

12:00PM Open gym

17:15

15 lbs bar, su

15

Patrick
Barfield

5:00PM CrossFit

18:25

35 bar 90 singles

16

Grant
Beavers

6:00PM CrossFit

18:30

Single Unders

17

Joseph
Herman

6:00AM CrossFit

19:30

18

Jim
Welch

6:00PM CrossFit

21:08

single unders, 45#

Female Clients

1

Antoinette
Williams

12:00PM Open gym

13:09

2

Kristina
Stapleton

12:00PM Open gym

14:22

3

Stacy
Swiney

12:00PM Open gym

17:41

4

Shanna
Simms

5:00PM CrossFit

19:55

5

Lindsey
Neyland

6:00PM CrossFit

16:17

6

erin
finke

12:00PM Open gym

11:29

15 lbs bar, su

7

Allison
Sutter

8:00AM CrossFit

16:30

25lb thrusters; 20 DUs/attempts each round

8

Becky
Weinstein

6:00AM CrossFit

17:43

35#, Single Jump Ropes

9

MC
Schmank

5:00PM CrossFit

19:36

35# to box; 15 cal bike