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Back Squat

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FRIDAY 12.18.15

REVISED FRIDAY (12/18/15) EVENING SCHEDULE: 4:30PM- WOD 5:30PM- WOD (No Yoga) 6:30PM- CANCELLED

SKILL WORK

Ring Dips

Every :90

12 Min
Back Squat
10@40%
8@50%
6@60%
4@70%
2@80%
1@85%
1@90%
1@95%+

Back Squat (Every :90 - 1@95%)

Back Squat

Metcon (Time)

10 Rounds For Time:
1 Clean (115/75RX) (155/115RX+)
2 Hang Clean (115/75RX) (155/115RX+)
3 Front Squat (115/75RX) (155/115RX+)
4 Ring Dips
5 Box Jumps (24/20RX) (30/24RX+)

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

Whiteboard:

Friday, December 18, 2015

Male Clients

1

Ben
Sauer

4:30 PM CrossFit

8 x 1 @ 425 lbs

2

Prince
Jahi

9:30 AM CrossFit

8 x 1 @ 415 lbs

3

Brendon
Marek

4:30 PM CrossFit

8 x 1 @ 385 lbs

4

Tannen
Mitchell

9:30 AM CrossFit

8 x 1 @ 350 lbs

5

Juan
Baltierra

5:30 PM CrossFit

8 x 1 @ 325 lbs

6

ERIC
ABEL

12:00 PM CrossFit

8 x 1 @ 245 lbs

7

Matt
Morris

5:30 PM CrossFit

8 x 1 @ 235 lbs

8

Peter
Ngo

4:30 PM CrossFit

8 x 1 @ 195 lbs

9

Jeff
Bates

9:30 AM CrossFit

8 x 1 @ 175 lbs

10

Brian
Hulsey

12:00 PM CrossFit

1 x 1 @ 245 lbs

1 st pr for 20 yrs

10

Robbie
McMath

12:00 PM CrossFit

1 x 1 @ 285 lbs

Female Clients

1

Erin
Bonthron

6:00 AM CrossFit

8 x 1 @ 210 lbs

2

Hilary
Boyd

12:00 PM CrossFit

8 x 1 @ 190 lbs

2

Nicole
Rieger

5:30 PM CrossFit

8 x 1 @ 190 lbs

3

Lindsey
Chapin

12:00 PM CrossFit

8 x 1 @ 185 lbs

:-D !!!!

4

Private

9:30 AM CrossFit

8 x 1 @ 180 lbs

5

Private

6:00 AM CrossFit

8 x 1 @ 160 lbs

6

Adrianne
Ngo

4:30 PM CrossFit

8 x 1 @ 135 lbs