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Components

Back Squat

Metcon

Settings

Workout

WEDNESDAY 12.30.15

SKILL WORK

DU's

E2MOM

E2MOM 16
10@40%
8@50%
4@60%
3@70%
2@75%
2@80%
2@85%
2@90%

Back Squat (E2MOM 16 *log 2 @ 90%)

Back Squat

Metcon (Time)

3 Rounds For Time:
10 Burpee Toe To Bar
15 Wall Ball (20/14RX) (30/25/20RX+)
20 Calorie Row
25 Double Unders

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Whiteboard:

Wednesday, December 30, 2015

Male Clients

1

Tannen
Mitchell

4:30 PM CrossFit

1 x 2 @ 355 lbs

1

Brendon
Marek

6:30 PM CrossFit

1 x 2 @ 355 lbs

2

Bob
Roehrenbach

5:30 PM CrossFit

1 x 2 @ 290 lbs

3

David
Chen

5:30 PM CrossFit

1 x 2 @ 275 lbs

4

Jorge
Martin

5:30 PM CrossFit

1 x 2 @ 230 lbs

5

Sam
Randall

6:00 AM CrossFit

1 x 2 @ 225 lbs

6

Derek
Smith

9:30 AM CrossFit

1 x 2 @ 215 lbs

7

Private

5:30 PM CrossFit

1 x 2 @ 205 lbs

8

Rob
King

6:00 AM CrossFit

1 x 2 @ 165 lbs

Female Clients

1

Erin
Bonthron

5:30 PM CrossFit

1 x 2 @ 200 lbs

2

Jenna
Daley

6:00 AM CrossFit

1 x 2 @ 170 lbs

2

Lindsey
Chapin

6:30 PM CrossFit

1 x 2 @ 170 lbs

3

Jenni
Cathcart

4:30 PM CrossFit

1 x 2 @ 155 lbs

3

Kathleen
Niggemeyer

12:00 PM CrossFit

1 x 2 @ 155 lbs

90%

4

Alyssa
Valdez

6:30 PM CrossFit

1 x 2 @ 150 lbs

4

JAMIE
GONZALES

6:30 PM CrossFit

1 x 2 @ 150 lbs

5

Charlie
Brown

4:30 PM CrossFit

1 x 2 @ 145 lbs

6

Kristen
Sullivan

4:30 PM CrossFit

1 x 2 @ 130 lbs

7

Muffy
King

6:00 AM CrossFit

1 x 2 @ 105 lbs

8

Bruna
Farao

6:30 PM CrossFit

1 x 2 @ 95 lbs