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Metcon

Metcon

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Workout

Fri

Main WOD

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
16 wallball
8 C2B pull up
4 power snatch 95/65

Rx+ - WB 25/16
Bar MU
Snatch 135/95

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
16 alt lunges w/plate OH 45/25
8 burpee over bar
4 deadlift 275/185

Rx+ - 315/225 UB
So if you break on the deads, NOT Rx+

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Whiteboard:

Friday, January 15, 2016

Male Clients

1

Private

6:30 PM CrossFit

2 + 17

2

John
Rogacki

11:30 AM CrossFit

2 + 11

3

David
Bosco

4:30 PM CrossFit

4 + 20

4

HP
Park

4:30 PM CrossFit

4 + 17

5

Mathew
Warren

5: 30 AM CrossFit

4 + 5

Short bar c2b

6

Private

4:30 PM CrossFit

4 + 4

6

Joe
Vithayathil

11:30 AM CrossFit

4 + 4

7

Private

8:45 AM CrossFit

4 + 0

8

Chris
Pearcey

5: 30 AM CrossFit

3 + 20

9

Rob
Boek

4:30 PM CrossFit

3 + 16

10

Jeremy
Rigdon

4:30 PM CrossFit

3 + 9

11

Jason
Martin

4:30 PM CrossFit

3 + 1

12

Rich
Roskopf

11:30 AM CrossFit

5 + 0

WB/C2B/HSPU

13

Scott
Boss

5: 30 AM CrossFit

4 + 21

45#

14

Alex
Matsuda

5: 30 AM CrossFit

4 + 16

10# wb,41# sn, rr

15

Jeff
Hough

5: 30 AM CrossFit

4 + 8

8wb/8 ring rows/4 ps @75

16

Andy
Lowrey

5:30 PM CrossFit

4 + 4

Scaled to PU and 75lbs

17

Andrew
Yancy

5:30 PM CrossFit

4 + 0

75lb power snatch, ring rows

17

Connor
Warren

5: 30 AM CrossFit

4 + 0

wooden plate snatch 10 lbs wallball

17

Dave
Mosher

8:45 AM CrossFit

4 + 0

17

Ram
Hernandez

5: 30 AM CrossFit

4 + 0

14# wb, rr, 75# sn

18

Private

5: 30 AM CrossFit

3 + 27

19

Sunny
Grover

6:30 PM CrossFit

3 + 24

65# POWER SNATCH RING ROWS SUBSTITUTE

20

Matthew
Zola

6:30 PM CrossFit

3 + 20

21

Fred
Peterson

4:30 PM CrossFit

3 + 19

25#wb, 75#snatch

22

Jonathan
Bermudez

5: 30 AM CrossFit

3 + 10

75# Power Snatch

23

Daniel
Thompson

11:30 AM CrossFit

2 + 5

8lb ball, ring rows, 65lb snatch

Female Clients

1

Krysta
Besser

4:30 PM CrossFit

4 + 12

2

Rana
Schnaubelt

4:30 PM CrossFit

4 + 0

3

Dawna
Graham

11:30 AM CrossFit

3 + 16

4

Sarah
Holman

5:30 PM CrossFit

3 + 9

5

Nathalie
Mateer

5: 30 AM CrossFit

5 + 16

8#, PUs, 55#

6

Carole
Bertrand

11:30 AM CrossFit

5 + 0

6lb ball, ring rows, training bar

6

Teresa
Morescalchi

5: 30 AM CrossFit

5 + 0

8# wb Pu/rr Train bar+10# Shoulder pain

7

Julie
Peterson

11:30 AM CrossFit

4 + 23

14# ball, 3-4 p/u, 45# snatch

8

Colette
Matsuda

5: 30 AM CrossFit

4 + 5

14#, pull-ups , 65#

9

Paige
Ueltschey

5: 30 AM CrossFit

4 + 3

12# wallball, 45# snatch

10

Private

11:30 AM CrossFit

4 + 0

10

Rebekah
Brown

11:30 AM CrossFit

4 + 0

20 lb snatch, 10 lb wall ball, ring rows

11

Lisa
Romary

8:45 AM CrossFit

3 + 26

8lb wb 35lb bar

12

Beth
Poore

5:30 PM CrossFit

3 + 24

12

Stephanie
Carson

4:30 PM CrossFit

3 + 24

55lbs

13

Lindsey
Angell

4:30 PM CrossFit

3 + 5

6 lb wallball, ring rows, 31 lb snatch