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January Monthly Challenge

Metcon

Settings

Workout

Wed

Team training

Main WOD

A: January Monthly Challenge (Time)

25 Wall Walks for Time
You must start at full layout position each rep
You must touch thighs,chest and nose to wall
You must walk out on way down, no free fall

B: Metcon (4 Rounds for time)

4 sets each for times
300m row
15 ball slams
10 V-ups
5 burpees
Rest 3 min b/t sets

these are sprint sets , full effort

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

Whiteboard:

Wednesday, January 18, 2017

Male Clients

1

Tyler
Anderson

4:30 PM CrossFit

1:56

2

Private

8:45 AM CrossFit

2:19

3

Dean
Durfee

4:30 PM CrossFit

2:27

4

Dave
Anderson

4:30 PM CrossFit

2:41

5

Scott
Boss

4:30 PM CrossFit

2:45

6

Robert
Ball

6:30 AM CrossFit

3:03

7

Dylan
Graham

4:30 PM CrossFit

3:05

8

Chris
Pearcey

6:30 AM CrossFit

3:17

9

Private

5:30 PM CrossFit

3:37

10

Private

4:30 PM CrossFit

4:00

11

Private

6:45 PM CrossFit

4:12

12

Joe
Vithayathil

11:30 AM CrossFit

4:22

13

Private

5: 30 AM CrossFit

4:36

14

Josh
Hackett

11:30 AM CrossFit

4:40

15

Mathew
Warren

5: 30 AM CrossFit

4:45

16

Zander
Veith

5:30 PM CrossFit

4:50

17

David
Fisher

5: 30 AM CrossFit

4:58

18

Joe
McCoy

5: 30 AM CrossFit

5:06

19

Matthew
Zola

4:30 PM CrossFit

5:26

20

Jason
Martin

4:30 PM CrossFit

7:24

21

Rob
D'Angelo

5:30 PM CrossFit

1:20

10fast , 10 following Sarah

22

Caplan
Matsuda

5:30 PM CrossFit

2:20

23

Hugo
Cerda jr

4:30 PM CrossFit

3:22

24

Dave
Mosher

8:45 AM CrossFit

5:00

87 DB push

25

Connor
Warren

5: 30 AM CrossFit

5:10

26

Cody
Koenig

6:45 PM CrossFit

5:11

27

Todd
Findlay

4:30 PM CrossFit

5:52

28

Jens
Deppe

11:30 AM CrossFit

5:55

29

Jay
Davis

6:30 AM CrossFit

8:00

17 total, 12 rx

29

Jeff
Hough

11:30 AM CrossFit

8:00

17 reps @245lb

29

Tim
Larkin

11:30 AM CrossFit

8:00

17 reps

30

Jamie
Grimm

6:45 PM CrossFit

9:22

did not touch nose to wall

Female Clients

1

Kindra
Veith

5:30 PM CrossFit

2:49

2

Colleen
Beatty

5:30 PM CrossFit

3:03

3

Kayt
Gooding

5:30 PM CrossFit

3:08

4

Sasha
DeSilva

6:30 AM CrossFit

3:15

5

Haley
Bury

5: 30 AM CrossFit

3:29

6

Emilee
Jennings

4:30 PM CrossFit

3:43

7

Anacaren
Gawlik

4:30 PM CrossFit

4:10

8

Lissa
Wickstrom

5:30 PM CrossFit

4:11

9

Private

6:45 PM CrossFit

4:28

10

Cathy
Doyle

5:30 PM CrossFit

4:42

20 walk walks

11

Tracie
Miller

6:30 AM CrossFit

4:55

12

Piper
Huber

6:45 PM CrossFit

5:20

i think?

13

Jen
Thomason

5: 30 AM CrossFit

6:01

14

Colette
Matsuda

5: 30 AM CrossFit

6:30

15

Karol
Anderson

4:30 PM CrossFit

8:00

RX movement -16 reps

16

Sarah
D'Angelo

5:30 PM CrossFit

4:00

15 reps

17

Julie
Peterson

4:30 PM CrossFit

4:53

Thighs and stomach

18

Lisa
Romary

8:45 AM CrossFit

5:00

Seated press 10lbs 109 reps

19

Ali
Levy

6:45 PM CrossFit

5:15

20

Su
Sparhawk

6:30 AM CrossFit

5:16

21

Chelsea
Kilway

5: 30 AM CrossFit

5:35

scaled

22

Katelin
Turner

6:45 PM CrossFit

5:55