Public Whiteboard

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Metcon

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Workout

Wed 8-22-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Metcon (Time)

Chipper
400m Run
30 Squat Cleans (95/65)
30 Burpees over the Bar
400m Run
20 Squat Cleans (115/80)
20 Burpees over the Bar
400m Run
10 Squat Cleans (135/95)
10 Burpees over the Bar
400m Run

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

Whiteboard:

Wednesday, August 22, 2018

Clients:

Male Clients

1

Jake
Johnson

12:00 PM WOD

19:44

2

Tony
Moul

4:30 PM WOD

19:56

3

Aaron
Gerken

3:30 PM WOD

22:16

4

Chris
Dunlap

4:30 PM WOD

22:32

5

Hugh
Barnett

4:30 PM WOD

23:04

6

Thanh
Vo

5:00 AM WOD

24:39

7

Collin
Kayser

4:30 PM WOD

25:10

8

Ted
TooTall

6:00 AM WOD

26:00

9

Kristopher
Elliott

4:30 PM WOD

26:42

10

Curt
Wagner

4:30 PM WOD

27:32

11

Matt
Polacek

12:00 PM WOD

28:07

12

Rick
Metzger

3:30 PM WOD

28:24

13

Private

8:30 AM WOD

29:01

14

Sam
Weitnauer

5:30 PM WOD

30:30

15

TIMMY

4:30 PM WOD

34:04

16

Robert
Salberg

5:30 PM WOD

22:13

17

Adam
Librande

6:00 AM WOD

24:06

Stayed at 95#

18

Andrew
Duncan

8:30 AM WOD

26:20

75/95/115#

19

Shane
Doyle

6:00 AM WOD

28:04

95# all the way through

20

Jeffrey
Lowe

6:30 PM WOD

31:37

65-75-85

21

Shawn
Johnson

5:30 PM WOD

32:15

95# top

22

John
Foley

5:30 PM WOD

35:05

75-95-115

Female Clients

1

Bri
Johnson

12:00 PM WOD

20:40

2

Krista
Rogue

12:00 PM WOD

22:03

3

Andrea
Krahmer

5:30 PM WOD

22:44

4

Private

6:00 AM WOD

22:48

5

Melissa
Maurer

6:00 AM WOD

26:45

6

Toni
Blair

4:30 PM WOD

29:40

7

Shannon
Boling

12:00 PM WOD

30:09

8

Jessica
Warburton

6:30 PM WOD

30:11

9

Amanda
Koonce

9:30 AM WOD

33:43

dead

10

Toni
Aldana

6:00 AM WOD

20:41

11

Denise
P

12:00 PM WOD

25:06

Row 35# Modified burpees

12

Kila
Dunham

5:30 PM WOD

25:40

13

Private

3:30 PM WOD

25:43

14

Halley
Parker

4:30 PM WOD

26:11

15

Susan
Taylor

5:30 PM WOD

27:29

45# for all

16

Nikki
Moore

4:30 PM WOD

27:30

not incld 1 min mom rest, row, 65/65/75

17

Hayli
Librande

9:30 AM WOD

27:32

40,50,60# db hang squat clean, step over bar

18

Jennifer
Bryan

9:30 AM WOD

28:09

19

Cheryl
Pellegrini

5:00 AM WOD

28:15

scale: 50-65-80# clean; run/bike combo for 400's

20

Colleen
Frazier

5:00 AM WOD

30:19

RX weight; dead last!

21

Claire
Nettleton

9:30 AM WOD

30:26

55#, 65#, 75# squat cleans

22

Amica
Cooke

9:30 AM WOD

30:34

35 45 50#

23

Audrey
Pakulak

9:30 AM WOD

31:40

24

Kay
Metzger

8:30 AM WOD

33:36

45/55/65 and burpee step overs

25

Andrea
Fugate

5:00 AM WOD

41:42

Fit center 1 mile start 1 mile end

26

Ona
Lisa Wolcott

9:30 AM WOD

0:00

45# situps,400m