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Workout

1/7/16

Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can't do it Friday get it done today.

Metcon

Metcon (Time)

Partner WOD (split reps)
50 Calorie Row
60 Sit-ups
40 Calorie Row
60 Sit-ups
30 Calorie Row
60 Sit-ups
20 Calorie Row
60 Sit-ups
10 Calorie Row
60 Sit-ups

One rower per team. If partner A rows first he can start his sit-ups as soon as he finishes rowing, while partner B is rowing. Partner A cannot get back on the rower until Partner B finishes her sit-ups. One person doing sit-ups at a time.

Skill Work

Metcon (No Measure)

EMOMx10min
3-5 Reps of your goat

If you are doing DU work 30sec on 20sec off for 10 rounds.

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

Whiteboard:

Thursday, January 07, 2016

Male Clients

1

Derrick
Ledford

5:30 PM CrossFit

11:06

Shawn

1

Shawn
Deluca

5:30 PM CrossFit

11:06

derek

2

Brandon
Hedrick

9:30 AM CrossFit

11:30

EO

2

Eric
Olinger

9:30 AM CrossFit

11:30

Brandon

3

Private

9:30 AM CrossFit

12:02

4

Brent
Miller

8:30AM CrossFit Class

13:10

CHUCK

4

Charles
Famulari

8:30AM CrossFit Class

13:10

Brent

5

Darius
Nouri

8:30AM CrossFit Class

13:13

Derek

5

Derek
Halford

8:30AM CrossFit Class

13:13

DARIUS; DQ of day: "bit**hes love my big traps"-Charles

6

Neil
Glezen

8:30AM CrossFit Class

13:30

Patrick

6

Patrick
Mizzell

8:30AM CrossFit Class

13:30

Neil

7

Erich
Cloninger

6:30 PM CrossFit

13:56

Great job Paige!

8

Private

5:30 PM CrossFit

14:25

8

Robert
Johnson

5:30 PM CrossFit

14:25

Partner Brian

9

Eli
Joy

5:30 PM CrossFit

14:47

Great job Nick!

9

Lanny
Natoli

4:00 PM CrossFit

14:47

Jillicious, is that appropriate?

9

Nick
DiSabato

5:30 PM CrossFit

14:47

Eli killed it

10

Big Mike
Famulari

4:00 PM CrossFit

14:52

10

Matthew
Upcchurch

4:00 PM CrossFit

14:52

11

Private

4:00 PM CrossFit

16:32

11

Bob
Swadley

8:30AM CrossFit Class

16:32

Krissy partner

12

Chance
Gregory

6:30 PM CrossFit

17:05

partner tommy

12

Tommy
Grey

6:30 PM CrossFit

17:05

Partner - Chance

13

Joshua
Dockens

6:30 PM CrossFit

18:40

By myself. All reps

14

Sam
Andrews

5:30 PM CrossFit

20:35

With Vinnie

14

Vinnie
DiSabato

5:30 PM CrossFit

20:35

partner: Sam

15

Gustavo
Lima

5:30 PM CrossFit

23:30

15

Jacob
Glezen

5:30 PM CrossFit

23:30

16

Private

12:00 PM CrossFit

19:40

17

Johnny
Babitz

4:00 PM CrossFit

20:54

rhett

18

Rhett
Reiser

4:00 PM CrossFit

20:55

19

Steven
Ferrell

6:30 PM CrossFit

25:10

partner with Stacey

20

Charlie
Andrews

5:30 PM CrossFit

29:52

With Amanda

Female Clients

1

Katie
Powell

9:30 AM CrossFit

12:02

Partnered with Greg :)

2

Paige
Acovski

5:30 PM CrossFit

13:56

Erich, Jennifer 20:23

3

Jill
Olinger

4:00 PM CrossFit

14:47

Lanny

4

Private

5:30 PM CrossFit

15:52

4

Leslie
Auton

5:30 PM CrossFit

15:52

JJ...woohoo! After doing the War Of WODS seeding WOD

5

Krissy
Jones

8:30AM CrossFit Class

16:32

BOB!

6

Brittany
Bowden

6:30 PM CrossFit

17:16

With Meg! Hells yeah!

6

Megan
Frasure

6:30 PM CrossFit

17:16

thanks Britches. BITCHES

7

Kendra
Caruso

5:30 AM CrossFit

17:21

Susan thanks !

7

Susan
Sterling

5:30 AM CrossFit

17:21

Kendra

8

Amy
Plonk

4:00 PM CrossFit

17:54

partner Jen Warcola the GODDESS

8

Jenn
Warcola

4:00 PM CrossFit

17:54

Plonk!

9

Nikki
Stewart

12:00 PM CrossFit

18:16

10

Lisa
Cramer

9:30 AM CrossFit

20:00

WTGmel!

10

Private

9:30 AM CrossFit

20:00

11

Jennifer
Taylor

5:30 PM CrossFit

21:59

Karina ;-)

11

Karina
Collins

5:30 PM CrossFit

21:59

Jenn :)

12

Beth
Wirth

6:30 PM CrossFit

24:05

lauren

13

Stacey
Nance

6:30 PM CrossFit

25:10

partner with Steve

14

Jennifer
Harpster

12:00 PM CrossFit

18:16

15

Rhonda
Halford

12:00 PM CrossFit

19:40

16

Ahni
Halford

9:30 AM CrossFit

19:51

Stacy B.

16

Stacy
Byus

9:30 AM CrossFit

19:51

17

Jennifer
Grey

5:30 PM CrossFit

20:34

Precious Patient Paige

18

Lauran
Stump

6:30 PM CrossFit

21:03

19

Private

5:30 PM CrossFit

29:09

20

Monica
Leatherman

4:00 PM CrossFit

0:00

solo