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MONDAY 10.31.16

Happy Halloween! Evening classes- let's get into the Halloween spirit and wear costumes to WOD in! Revised evening class schedule. 4:30 WOD 5:30 WOD 6:30 WOD 7:30 On Ramp- CANCELLED

WU:

Steady 5 Minute AMRAP:
5 Back Squat
5 OHS
5 Pressing Snatch Balance
5 Romanian Deadlifts
:30 Barbell Calf Strength

1: Clean and Jerk (10X1)

Clean and Jerk

*80-90% of 1RM

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 7
11 Deadlifts
7 Burpee Box Jump Overs 24/20″

Deadlifts
RX 225/155
SC1 185/125

EC1: Metcon (Time)

EXTRA CREDIT #1
12 Rounds For Time:
Sprint 100m
10 Kipping HSPU
Rest :60 after every 3 rounds

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

Whiteboard:

Monday, October 31, 2016

Male Clients

1

Ben
Sauer

5:30 PM CrossFit

10 x 1 @ 255 lbs

2

Dallas
Gotschall

12:00 PM CrossFit

10 x 1 @ 245 lbs

3

Reece
Cochran

12:00 PM CrossFit

10 x 1 @ 215 lbs

final set at 215, working sets 195 and 205

4

A
V

6:30 PM CrossFit

10 x 1 @ 205 lbs

(1) 135, (1) 155, (1) 175, (3) 185, (4) 205

5

Ryan
McNamara

5:30 PM CrossFit

10 x 1 @ 185 lbs

6

A
G

12:00 PM CrossFit

10 x 1 @ 175 lbs

7

Brendon
Marek

5:30 PM CrossFit

10 x 1 @ 165 lbs

8

chris
pinnick

4:30 PM CrossFit

10 x 1 @ 155 lbs

9

Ben
Breslin

4:30 PM CrossFit

10 x 1 @ 145 lbs

Female Clients

1

Erin
Bonthron

5:30 PM CrossFit

10 x 1 @ 160 lbs

1

simone
kalhorn

6:00 AM CrossFit

10 x 1 @ 160 lbs

2

Private

4:30 PM CrossFit

10 x 1 @ 115 lbs

2

Hilary
Boyd

4:30 PM CrossFit

10 x 1 @ 115 lbs

+ 4 @125#

3

Charlie
Brown

12:00 PM CrossFit

10 x 1 @ 105 lbs

4

Cassandra
Nowaczyk

4:30 PM CrossFit

10 x 1 @ 95 lbs

4

Ellie
Carter

6:00 AM CrossFit

10 x 1 @ 95 lbs

5

Private

9:30 AM CrossFit

10 x 1 @ 90 lbs

6

Pilar
Perez

9:30 AM CrossFit

10 x 1 @ 75 lbs