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Workout

09November2016

Warm-up

Coaches Challenge:

Metcon

Metcon (4 Rounds for reps)

4 Rounds: Fight Gone Bad Style

1 min DB Snatches (hang) and must alternate arms, 50/30
1 min DU
1 min ohwl, 25/15
1 min sit ups
1 min rest

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

Whiteboard:

Wednesday, November 09, 2016

Clients:

Male Clients

1

Andrew
Stitzel

6:00 PM CrossFit

585 Total Reps

2

Jason
Mashburn

4:00 PM CrossFit

528 Total Reps

3

Kyle
Hardy

9:30 AM CrossFit

493 Total Reps

4

Justin
Stein

4:00 PM CrossFit

460 Total Reps

5

Greg
Mathison

4:00 PM CrossFit

322 Total Reps

6

Kent
Higginbotham

6:00 PM CrossFit

300 Total Reps

7

Rob
Zarrella

5:00 PM CrossFit

625 Total Reps

SU 40 snatch 25 ohwl

8

Kyle
Schreiber

6:00 AM CrossFit

525 Total Reps

9

Bob
Portell

6:00 PM CrossFit

520 Total Reps

30# DB SU 15 OHWL

10

Colin
Wright

4:00 PM CrossFit

466 Total Reps

#40 Db Snatch

11

Aaron
Emerson

5:00 PM CrossFit

377 Total Reps

12

Charles
Lehman

9:30 AM CrossFit

349 Total Reps

13

Justin
Kerr

4:00 PM CrossFit

325 Total Reps

30lbs dumb bell

14

Adam
Calvery

6:00 PM CrossFit

0 Total Reps

Female Clients

1

Laura
Priaulx

4:00 PM CrossFit

548 Total Reps

2

Ninette
Campbell

5:00 PM CrossFit

351 Total Reps

3

Private

5:00 PM CrossFit

311 Total Reps

4

Linda
Boman

6:00 AM CrossFit

516 Total Reps

20lb snatch 15lb ohwl heave rope

5

Mia
Mudd

5:00 PM CrossFit

444 Total Reps

6

Bayley
Little

5:00 PM CrossFit

419 Total Reps

25# DBsnaftches

7

Sarah
McCracken

6:00 PM CrossFit

411 Total Reps

8

Karen
Boulware

6:00 AM CrossFit

402 Total Reps

single 15 lb db 15 lb ohwj

9

Shequia
Mashburn

4:00 PM CrossFit

399 Total Reps

10

Elizabeth
Burke

6:00 AM CrossFit

389 Total Reps

25# 15#