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11September2017

9/11 Memorial WOD

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

Metcon

Metcon (Time)

Teams of 2:
Buy-In: 2001 Meter Row
9 rounds:
11 Toes to Bar
11 KB OH Walking Lunge
11 Bear Complex

*Teams break up reps, as needed.

KB OHWL Weight:
Rx+ 53's/35's
Rx 35's/18's
Sc 10 Plate/Unweighted

Bear Complex Weight:
Rx+ 115/80
Rx 95/65
Sc 75/55

Barbell Complex Movements:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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

Whiteboard:

Monday, September 11, 2017

Clients:

Male Clients

1

Brendan
Wuest

5:00 PM CrossFit

39:19

with andrew stitzel

2

Justin
Fadler

9:30 AM CrossFit

44:40

W/ Ninette

3

Jason
Hoffman

6:00 AM CrossFit

32:39

4 rds

4

Andrew
Stitzel

5:00 PM CrossFit

39:19

did 115 bar with brendan woest

5

Bob
Naes

4:00 PM CrossFit

42:00

6 plus 18 reps

5

Chris
Steevens

4:00 PM CrossFit

42:00

6 plus 18 reps

6

Kyle
Schreiber

6:00 AM CrossFit

30:00

Completed 4 rounds

7

Scott
Dougherty

6:00 AM CrossFit

32:12

65 lb bb; 30 lb db

8

Greg
Mathison

4:00 PM CrossFit

39:30

w/trent and dan RX+ bear 5rds RX bear 4 rds 26lbs lunges

Female Clients

1

Ninette
Campbell

9:30 AM CrossFit

44:40

JUSTIN F!!!!! We killed it!

2

Elise
Bakalor

9:30 AM CrossFit

38:33

With Julie

3

Private

4:00 PM CrossFit

39:47

3

Karen
Shebik

4:00 PM CrossFit

39:47

with Joni

4

Nikki
Beitenman

5:00 PM CrossFit

43:03

team of 3 2500 m row 9 rounds of 15 reps each

5

Alexa
Joly

6:00 AM CrossFit

31:43

55lbs 18lb lunges ttb no reps

5

Rebekah
Sillman

6:00 AM CrossFit

31:43

55lbs 18lbs

6

Sara
Kettle

6:00 PM CrossFit

45:00

8 rounds