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170120

Freaky Friday, lets start the weekend off right! get yourself to the gym. Classes at 5/6/9:30am and 4:30pm

Metcon (No Measure)

E90S for 6 cycles
Bar complex of:
1 power snatch
2 hang power snatch
2 over head squats
+ 15 dub's
3x1 singles
Build to a heavier weight than you'll use in metcon.

* Coaches build 5 minutes minimum rest between strength and Open workout

CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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

Whiteboard:

Friday, January 20, 2017

Male Clients

1

Shane
Clay

4:30 PM WOD

303 Reps

2

Russell
Cote

4:30 PM WOD

302 Reps

165# first part

3

Mason
Watts

6:00 AM WOD

301 Reps

4

Taylor
Jacobson

6:00 AM WOD

271 Reps

5

Dan
Stewart

5:00 AM WOD

265 Reps

6

Justin
Schelin

6:00 AM WOD

257 Reps

7

Josh
Langston

9:30 AM WOD

255 Reps

8

Boyd
VanDam

9:30 AM WOD

214 Reps

4+34

9

Chance
Wright

5:00 AM WOD

212 Reps

10

Freddy
Martinez

9:30 AM WOD

210 Reps

10

Matt
Clifford

6:00 AM WOD

210 Reps

11

Dave
Howard

6:00 AM WOD

175 Reps

67 rep PR

12

Jayme
Turner

6:00 AM WOD

160 Reps

13

Bryan
Winder

6:00 AM WOD

228 Reps

50 arm circles, no jumping!!

14

Kortney
Ahlstrom

6:00 AM WOD

225 Reps

singles 75lbs

15

Kannon
Ahlstrom

4:30 PM WOD

94 Reps

45lbs bar

16

Brian
Sewell

9:30 AM WOD

5 Reps

Female Clients

1

Jessica
Langston

4:30 PM WOD

315 Reps

2

Ann
Schelin

5:00 AM WOD

268 Reps

3

Casee
Richmond

5:00 AM WOD

250 Reps

DU getting better

4

Jaci
Watts

9:30 AM WOD

225 Reps

5

Korina
Darger

9:30 AM WOD

218 Reps

6

Olivia
Austin

9:30 AM WOD

210 Reps

prd by 30

7

Charo
Shamo

4:30 PM WOD

204 Reps

8

Shelly
Howard

6:00 AM WOD

149 Reps

Despise DU's!

9

Brooke
Wright

9:30 AM WOD

144 Reps

10

Syndi
Blackmore

9:30 AM WOD

200 Reps

11

Andrea
Stratton

6:00 AM WOD

178 Reps

singles #35

12

Angie
Ellis

4:30 PM WOD

143 Reps

45# singles. tough!