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Workout

29December2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Mobility should be specific to athlete's soreness & choice for GOAT

Strength & Skill

Today is a GOAT day. Pick one thing that you're really bad at and work at it with the coach. Benchpress is not an option.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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

Whiteboard:

Thursday, December 29, 2016

Clients:

Leaderboard

Men's Karen
Justin Fadler	02/02/2018	4:59
Andrew Stitzel	02/02/2018	5:55
Justin Stein	02/02/2018	6:30

Women's Karen
Caitlin Brenner	02/02/2018	7:41
Ninette Campbell	12/29/2016	7:52
Teresa Koebbe	02/02/2018	8:14

Male Clients

1

Justin
Fadler

9:30 AM CrossFit

6:12

2

Justin
Stein

9:30 AM CrossFit

6:44

3

Jeff
Farris

6:00 PM CrossFit

7:37

4

Kent
Higginbotham

6:00 PM CrossFit

8:20

5

Rob
Zarrella

7:00 PM CrossFit

9:30

6

Bret
Wang

5:00 PM CrossFit

9:55

7

Brandon
Gillett

6:00 PM CrossFit

10:50

8

Devon
Self

6:00 PM CrossFit

11:45

9

Brendan
Wuest

5:00 PM CrossFit

6:00

2rds25calbike,25situps,25db snatches at 55lbs

10

Vitor
Brunelli

12:00 PM CrossFit

6:44

11

Jim
Meyer

6:00 PM CrossFit

8:23

14 lbs

12

Jim
Welch

5:00 PM CrossFit

10:21

13

Scott
Dougherty

9:30 AM CrossFit

10:43

20 lb mb

14

Bryan
Bird

9:30 AM CrossFit

12:00

15

Charles
Lehman

9:30 AM CrossFit

15:20

16

Colin
Wright

5:00 PM CrossFit

0:00

75 strict ring pullups 75 strict ring dips

Female Clients

1

Melisa
Self

6:00 PM CrossFit

7:00

2

Elise
Bakalor

9:30 AM CrossFit

7:30

3

Ninette
Campbell

12:00 PM CrossFit

7:52

4

Elise
Ellington- ...

12:00 PM CrossFit

8:33

5

Sarah
Vanhooser

6:00 PM CrossFit

7:59

150 6lb wall ball