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Over and Out

Settings

Workout

1/4/19

Metcon

Over and Out (Time)

For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)

ADV RX as written
RX 75/55

Mobility

Metcon (No Measure)

Min 0-4: Bike
Min 4-8 : hip stretch against the wall (2min on each leg)
Min 8-12 Row
Min 12-15: hamstring stretch with a KB on the box
Min 5: 15-19 glute stretch (2 min each side)

***Bike and row are slow at a recovery pace. Hold each side for 2 min and for 3 min on Hamstrings.

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

Whiteboard:

Friday, January 04, 2019

Male Clients

1

Dane
Sonnenberg

5-7pm Open WOD Come When ...

7:51

2

Colby
Wollak

4:00 PM CrossFit

11:22

3

Neil
Glezen

8:30AM CrossFit Class

11:55

4

Danny
Eckard

6:30 AM CrossFit

15:28

5

Private

5:30 AM CrossFit

7:48

6

Alto
Shambles

6:30 AM CrossFit

7:55

7

Hap
Clayton

8:30AM CrossFit Class

7:59

8

Kenny
Hastings

6:30 AM CrossFit

8:30

9

Jason
Leach

12:00 PM CrossFit

9:16

10

Andrew
Yount

5-7pm Open WOD Come When ...

9:47

10

Darius
Nouri

9:30 AM CrossFit

9:47

At home

11

Todd
Mehrmann

4:00 PM CrossFit

10:33

12

Scotty
In Route

6:30 AM CrossFit

10:48

13

Lanny
Natoli

5-7pm Open WOD Come When ...

11:54

Ewww!

14

Heath
Dills

5-7pm Open WOD Come When ...

12:01

80lbs

15

Daniel
Leatherman

5:30 AM CrossFit

12:30

16

Bob
Swadley

12:00 PM CrossFit

8:54

75# cleans, front squat, strict press

17

Brent
Miller

8:30AM CrossFit Class

9:04

18

Ryan
Snitker

5:30 AM CrossFit

9:50

115# cleans/FS/Squat Clean

19

Eric
Olinger

12:00 PM CrossFit

10:03

95# PC/FS/SC

20

Stephen
Kent

5:30 AM CrossFit

10:35

#115 cleans / fsquat /sqclean - 15 brps 2 rounds

21

Mike
Alfred

5:30 AM CrossFit

10:39

65#

22

Bernard
Tripp

6:30 AM CrossFit

10:59

65# grabbed wrong bar :-(

23

Ken
Buckstad

5:30 AM CrossFit

11:15

65# squint clean instead of squat snatch

24

Joey
Hager

5:30 AM CrossFit

11:36

sqat clin

25

Paul
Rafferty

5:30 AM CrossFit

12:18

55 lbs, snatch, power clean, squat clean. 10 burpees

26

Jim
Tuttle

6:30 AM CrossFit

12:52

75-ps/fs/sqcl

27

Al
Moody

5:30 AM CrossFit

13:04

95# Cleans Front squats Squat cleans

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

9:35

Slower🐢

2

Myra
Harmon

4:00 PM CrossFit

11:38

3

Miranda
Morales

8:30AM CrossFit Class

8:30

4

Jenn
Warcola

8:30AM CrossFit Class

9:26

5

Teeter
Miller

8:30AM CrossFit Class

9:37

6

Kelly
Nouri

9:30 AM CrossFit

13:40

7:19 better At home

7

Jennifer
Eckard

9:30 AM CrossFit

14:33

8

Krissy
Jones

12:00 PM CrossFit

1:19

clean/pp/clean 65#

9

Laurie
Dymes

5:30 AM CrossFit

7:25

Scaled

10

Nikki
Stewart

8:30AM CrossFit Class

8:40

55 pc, FS,sc

11

Rhonda
Halford

6:30 AM CrossFit

8:44

45 lb

12

Shannon
Fichter

12:00 PM CrossFit

10:39

55# clean version

13

Melissa
Holden

4:00 PM CrossFit

10:40

55#. PC, FS, SC

14

Jacki
Collins

5-7pm Open WOD Come When ...

11:10

45#

15

Katie
Tuttle

4:00 PM CrossFit

11:40

55# pc/fs/sc

16

Jennifer
Taylor

12:00 PM CrossFit

13:50

55#, snatch, OHS, squat clean, barbell step over burpees