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Thruster

Metcon

Settings

Workout

CrossFit - Fri, Sep 20

Warm Up

1 Round

200m Run

15 Air Squats

10 Push Press

5 Burpees

Strength

Thruster (Every 90 sec x 8 sets
5 lateral BB burpees
3 Thrusters* building )

Thruster

Metcon (4 Rounds for time)

Every 4:00 x 4 sets

400m run

15 TTB

Rx+

Wear a Vest 20/14#

Scaled/Masters

300-400m run

15 sit ups or V ups

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Whiteboard:

Friday, September 20, 2024

Male Clients

1

Wesley
Rogers

8:30 AM CrossFit

1 x 3 @ 250 lbs

115-> +20#/rnd

2

Sean
Bateman

4:30 PM CrossFit

1 x 3 @ 245 lbs

265 miss

3

Joseph
Gadilhe

8:30 AM CrossFit

1 x 3 @ 230 lbs

4

Dustin
Allen

6:00 AM CrossFit

1 x 3 @ 205 lbs

Missed 225

4

Lex
Egea

8:30 AM CrossFit

1 x 3 @ 205 lbs

6 sets complete. missed set 7 215 and set 8

5

Adam
Cabrera

8:30 AM CrossFit

1 x 3 @ 190 lbs

im counting it! Slightly sketch

6

Hunter
Kiker

5:00 AM CrossFit

1 x 3 @ 185 lbs

clusters last round...what a dummie

7

Austin
Haarmann

5:30 PM CrossFit

1 x 3 @ 165 lbs

7

Ian
Grover

8:30 AM CrossFit

1 x 3 @ 165 lbs

7

Khris
Carter

5:30 PM CrossFit

1 x 3 @ 165 lbs

8

Anthony
Hendricks

4:30 PM CrossFit

1 x 3 @ 155 lbs

8

Brandon
Roberts

8:30 AM CrossFit

1 x 3 @ 155 lbs

Failed 165

8

Reece
Selby

5:30 PM CrossFit

1 x 3 @ 155 lbs

Back wasn’t feeling heavier so I stopped there

9

Jason
Haddox

4:30 PM CrossFit

1 x 3 @ 135 lbs

10

Mauricio
Masili

5:00 AM CrossFit

1 x 3 @ 125 lbs

10

William
Blue

5:30 PM CrossFit

1 x 3 @ 125 lbs

11

Ryan
Brainard

6:00 AM CrossFit

1 x 3 @ 115 lbs

12

Justin
Oaks

6:00 AM CrossFit

1 x 3 @ 105 lbs

13

Samuel
Hutchins

6:00 AM CrossFit

1 x 3 @ 95 lbs

14

Jack
Berry

6:00 AM CrossFit

1 x 3 @ 88 lbs

BORow, DBL blue KB

15

Frank
Daughtry

8:30 AM CrossFit

1 x 3 @ 70 lbs

16

Justin
Smith

5:00 AM CrossFit

1 x 5 @ 45 lbs

Working back from hamstrimg

Female Clients

1

Paige
Bateman

4:30 PM CrossFit

1 x 3 @ 125 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 115 lbs

3

Katey
Mackin

4:30 PM CrossFit

1 x 3 @ 110 lbs

4

Emily
Werner

4:30 PM CrossFit

1 x 3 @ 105 lbs

5

Brianna
Hendricks

4:30 PM CrossFit

1 x 3 @ 100 lbs

WRIST IMPROVEMENT

5

Sam
Quale

8:30 AM CrossFit

1 x 3 @ 100 lbs

6

Sarah
Gadilhe

5:30 PM CrossFit

1 x 3 @ 95 lbs

got 2 1/2 at 100, couldn't get that third one all the way up

6

Tina
Broxterman

4:30 PM CrossFit

1 x 3 @ 95 lbs

7

Samantha
Sinel

8:30 AM CrossFit

1 x 3 @ 90 lbs

7

Stacey
Chandler

5:30 PM CrossFit

1 x 3 @ 90 lbs

I'm counting that 3rd one!!! Missed the 8th rnd...too much

8

Gerri Ann
Haddox

5:30 PM CrossFit

1 x 3 @ 85 lbs

Failed 90...need to use hips more. Used a belt today per Reece-se...

9

Valeria
Gamboa

5:30 PM CrossFit

1 x 3 @ 80 lbs

60-80-75-80

10

Ashley
Harris

6:00 AM CrossFit

1 x 3 @ 75 lbs

10

Courtney
Merritt

5:30 PM CrossFit

1 x 3 @ 75 lbs

10

Whitney
Smith

4:30 PM CrossFit

1 x 3 @ 75 lbs

then quickly dropped the weight back down

11

Adrianne
Quinlan

5:30 PM CrossFit

1 x 3 @ 65 lbs

12

Kelsey
Bennett

8:30 AM CrossFit

1 x 3 @ 55 lbs

12

Sheila
Ayers

6:00 AM CrossFit

1 x 3 @ 55 lbs

13

Agustina
Leal

8:30 AM CrossFit

1 x 3 @ 45 lbs

14

Addison
Staley

6:00 AM CrossFit

1 x 3 @ 35 lbs

Sets 1-3: 15lbs Sets 4-6: 20 Sets 7-8: 35