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Components

Bent Over Row

Ring Rows

50 Shades of Burn

Settings

Workout

1/10/2017

Weightlifting

Alternate every other minute between 5 Bent Over Rows and Max Effort Ring Rows.

Bent Over Row (5 Reps EOMOM for 10 Minutes)

Bent Over Row

Ring Rows (5 Max Efforts EOMOM for 10 Minutes)

Ring Rows

Workout of the Day

50 Shades of Burn (Time)

For Time
50 Overhead Static Lunges (L/R=2, 45/35)
50 Calorie Row
50 Burpees
50 Back Squats (45/35)
50 Overhead Static Lunges

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

Whiteboard:

Tuesday, January 10, 2017

Male Clients

1

Aaron
Forehand

8:30AM CrossFit

5 x 5 @ 115 lbs

1

BoBo
Morrow

5:45 PM CrossFit

5 x 5 @ 115 lbs

super wide grip yo

1

Cameron
Reeves

5:45 PM CrossFit

5 x 5 @ 115 lbs

1

chris
veal

5:45 PM CrossFit

5 x 5 @ 115 lbs

2

kyle
lawles

5:30 AM CrossFit

5 x 5 @ 95 lbs

3

David
De Leon Jr.

5:30 AM CrossFit

5 x 5 @ 0 lbs

dumbell rows at 70lbs... tight back scale

3

Jacob
Young

5:45 PM CrossFit

4 x 5 @ 95 lbs

3

phillip
wise

6:45PM CrossFit

4 x 5 @ 115 lbs

3

Raul
Gomez

6:45PM CrossFit

3 x 5 @ 145 lbs

Female Clients

1

Ashley
Reeves

5:45 PM CrossFit

5 x 5 @ 75 lbs

1

Emily
Nix

5:30 AM CrossFit

5 x 5 @ 75 lbs

2

Amanda
Ellis

5:30 AM CrossFit

5 x 5 @ 65 lbs

3

Brenna
Braddock

8:30AM CrossFit

5 x 5 @ 55 lbs

3

JTaun
Sanchez

8:30AM CrossFit

5 x 5 @ 55 lbs

4

Jo-Ann
Kerr

8:30AM CrossFit

5 x 5 @ 50 lbs

5

Janese
Williams

6:45PM CrossFit

5 x 5 @ 35 lbs

5

Kim
Waite

6:45PM CrossFit

5 x 5 @ 35 lbs

5

mckinsey
hall

5:45 PM CrossFit

5 x 5 @ 35 lbs

6

jesseca
jackson

8:30AM CrossFit

2 x 5 @ 75 lbs

3@65

6

Jessica
Ortiz

5:45 PM CrossFit

2 x 5 @ 65 lbs

6

Malinda
Gomez

6:45PM CrossFit

2 x 5 @ 75 lbs

6

Merri
Padilla

6:45PM CrossFit

1 x 5 @ 55 lbs