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Components

Squat Clean

Metcon

Metcon

800m Run

Settings

Workout

OCT 20, 2021

BARBELL

BAR: Squat Clean (1-1-1-1-1-1-1, work to a heavy set or 1 new 1 RM)

Squat Clean

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
50 Sit ups | RX+ GHD Sit ups
40 KB Swings, 55/35 | 45/25
30 Knee-ups | RX+ T2B
20 push ups+L/R shldr taps | RX+ HSPU
10 Ring Rows | RX+ C2B

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
40 Double-unders | RX+ UB
30 WBS | RX+ UB
20 Pull-ups | RX+ UB
10 Ground 2 OH, 135/95 | 115/75 | RX+ UB

KIKR

KIKR: 800m Run (Time)

Max Effort 800m Run

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Whiteboard:

Wednesday, October 20, 2021

Male Clients

1

Cory
Carter

9:00 AM CrossFit

1 x 1 @ 245 lbs

1

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 245 lbs

Got under 250, couldn’t stand it up.

2

Bryan
Hollenbeck

9:00 AM CrossFit

1 x 1 @ 230 lbs

3

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 225 lbs

Failed 245 x4. Bad lift day.

3

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 225 lbs

Not feeling it today

4

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 215 lbs

4

Scott
Blakemore

5:30 AM CrossFit

1 x 1 @ 215 lbs

5

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 210 lbs

6

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 205 lbs

6

Jorge
Galvan

12:00 PM Open Gym

1 x 1 @ 205 lbs

6

Mariano
Torres

6:30 PM CrossFit

1 x 1 @ 205 lbs

6

Matt
Clark

5:30 AM CrossFit

1 x 1 @ 205 lbs

7

Andrew
Austin

9:00 AM CrossFit

1 x 1 @ 185 lbs

7

Dylan
Smith

6:30 AM CrossFit

1 x 1 @ 185 lbs

8

Chase
Allcott

5:30 AM CrossFit

1 x 1 @ 175 lbs

8

Chris
Emert

4:30 PM Open Gym

1 x 1 @ 175 lbs

9

Rod
Harwood

6:30 AM CrossFit

6 x 1 @ 165 lbs

9

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 165 lbs

10

Terry
Trowbridge

6:30 PM CrossFit

1 x 1 @ 125 lbs

11

Levi
Carter

9:00 AM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Stephanie
Richardson

5:30 AM CrossFit

1 x 1 @ 180 lbs

2

Shelby
Brennan

5:30 AM CrossFit

1 x 1 @ 175 lbs

PR and Post baby PR! 19.5 Weeks PP

3

Cat
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 170 lbs

3

Renee
Johnson

12:00 PM Open Gym

1 x 1 @ 170 lbs

still nursing back injury :(

4

Patty
Thompson

4:30 PM Open Gym

1 x 1 @ 145 lbs

5

Tessa
Austin

4:30 PM Open Gym

1 x 1 @ 140 lbs

6

Britney
Green

6:30 PM CrossFit

1 x 1 @ 135 lbs

7

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 115 lbs

no PR :(

8

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 110 lbs

no pr today

9

Cindi
Klose

6:30 PM CrossFit

1 x 1 @ 100 lbs

9

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 100 lbs

10

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 95 lbs

11

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 87 lbs

12

Anna
Garrett

6:30 PM CrossFit

1 x 1 @ 85 lbs

12

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 85 lbs

12

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 85 lbs

13

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 75 lbs

13

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 75 lbs

failed 80 3 times :(

13

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 75 lbs

14

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 70 lbs

15

Rayleigh
Rowell

5:30 PM CrossFit

1 x 8 @ 65 lbs

16

Peggy
Campbell

9:00 AM CrossFit

1 x 1 @ 60 lbs