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Components

Front Rack Lunge

Metcon

Metcon

Settings

Workout

Wednesday

Strength

A: Front Rack Lunge (8 - 8 - 8 - 8 climbing)

Metcon

B: Metcon (Time)

Rx =
10 rounds for time:
5 dumbbell thrusters (50s/35s)
10 dumbbell lunges (50s/35s)

Rx+ =
(70s/50s)

Extra

C: Metcon (Time)

Rx =
4 rounds of:
10 dballs (70/50)
25 abmat situps

Rx+ =
4 rounds of:
10 dballs (100/70)
25 ghd situps

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Whiteboard:

Wednesday, January 12, 2022

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

1 x 6 @ 215 lbs

2

Josh
Patch

Open Gym

1 x 8 @ 195 lbs

3

Adam
Cole

CrossFit: 12:00 PM

1 x 6 @ 185 lbs

3

Private

CrossFit: 6:00 AM

1 x 6 @ 185 lbs

4

BJ
Marsh

CrossFit: 5:00 AM

1 x 8 @ 165 lbs

4

Johndavid
Storn

CrossFit: 12:00 PM

1 x 6 @ 165 lbs

5

Derek
Odom

Open Gym

1 x 8 @ 155 lbs

5

Private

Open Gym

1 x 8 @ 155 lbs

5

John
Mullen

CrossFit: 5:00 AM

1 x 8 @ 155 lbs

2@185

6

Stowe
Beam

Open Gym

1 x 8 @ 135 lbs

75/95/115/135

6

Ben
Kulp

CrossFit: 6:00 AM

1 x 6 @ 135 lbs

7

Stowe
Beam

Open Gym

1 x 8 @ 10 lbs

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

1 x 6 @ 185 lbs

2

Taylor
Turner

CrossFit: 5:30 PM

1 x 8 @ 155 lbs

3

Anna
McKay

CrossFit: 12:00 PM

1 x 8 @ 135 lbs

4

Laura
Pickrell

CrossFit: 4:30 PM

1 x 6 @ 123 lbs

5

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 8 @ 115 lbs

6

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 8 @ 103 lbs

7

Tracey
Evans

CrossFit: 12:00 PM

1 x 6 @ 85 lbs

8

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 8 @ 83 lbs