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Metcon

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Workout

1/29/19

Metcon

Metcon (Time)

For Time
20-15-10-5:
T2B
Wallballs (20/14)

Into…

30 Double DB Lunges (50/35)

Into…

5-10-15-20
Sit-Ups
Wallballs (20/14)

RX DB (35/20#)

Metcon

Metcon (No Measure)

On the 0:00 – 50/35 Cal Row
On the 4:00 – 30/24 Cal Row
On the 7:00 – 30/24 Cal Row
On the 10:00 – 15/12 Cal Row
On the 11:00 – 15/12 Cal Row
On the 12:00 – 15/12 Cal Row

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

Whiteboard:

Tuesday, January 29, 2019

Male Clients

1

Dane
Sonnenberg

6:30 PM CrossFit

9:28

2

Johnny
Quilla

6:30 AM CrossFit

10:27

3

Kyle
Baker

5:30 AM CrossFit

10:32

4

Eli
Joy

4:00 PM CrossFit

11:20

5

Hap
Clayton

8:30AM CrossFit Class

11:44

6

Colby
Wollak

4:00 PM CrossFit

11:51

7

Ryan
Snitker

4:00 PM CrossFit

12:40

8

Darius
Nouri

8:30AM CrossFit Class

12:50

9

Brent
Miller

5:30 PM CrossFit

12:55

10

Eric
Olinger

12:00 PM CrossFit

12:57

11

Andy
Pridmore

5:30 PM CrossFit

14:29

12

Heath
Dills

5:30 PM CrossFit

17:59

need to move faster

13

Jumpin Jack
Schneider

4:00 PM CrossFit

11:41

14

Kenny
Hastings

6:30 AM CrossFit

12:33

15

King
of Verdict ...

12:00 PM CrossFit

15:20

16

Lanny
Natoli

5:30 PM CrossFit

15:24

17

Justin
Lincoln

12:00 PM CrossFit

15:47

18

Jim
Tuttle

6:30 AM CrossFit

16:39

19

Derek
Halford

6:30 AM CrossFit

10:10

GHDs, #30 lb Air Squats, #30 lunges, situps, #30 lb Air Squats

20

Jay
Parkhurst

5:30 PM CrossFit

11:42

Knee ups/20# wallball/35# DB

21

Paul
Rafferty

5:30 PM CrossFit

12:12

14/9...30 lbs

22

Stephen
Kent

5:30 AM CrossFit

13:03

knee ups = #35-20 lunges #25 - 10

23

Roger
Mason

4:00 PM CrossFit

13:06

Sit ups,10#WB, 25#DB

24

Joey
Hager

5:30 AM CrossFit

13:34

Knee ups

25

Bob
Swadley

8:30AM CrossFit Class

13:36

Ghd, 35# db

26

Ken
Buckstad

5:30 AM CrossFit

14:42

Knee raises

27

Brayden
Conrad

6:30 PM CrossFit

15:21

28

Danny
Eckard

6:30 AM CrossFit

17:48

35# lunge, few T2B, mostly kneeups

29

Alto
Shambles

8:30AM CrossFit Class

0:00

Battle Practice

29

Patrick
Dollak

12:00 PM CrossFit

0:00

8:15 15-10-5 Sit up, squat, lunge 5-10-15 Sit up, squat

29

Scotty
In Route

8:30AM CrossFit Class

0:00

BOTL Work

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

10:07

2

Myra
Harmon

4:00 PM CrossFit

10:44

3

Teeter
Miller

5:30 PM CrossFit

11:56

4

Emma
Fitzsimmons

4:00 PM CrossFit

12:00

5

Jenn
Warcola

12:00 PM CrossFit

13:48

6

Miranda
Morales

8:30AM CrossFit Class

11:57

7

Shannon
Fichter

6:30 PM CrossFit

12:45

8

Kerry
Blackwell

9:30 AM CrossFit

15:35

9

Kate
Conrad

6:30 PM CrossFit

10:25

ghd/situps, air squats & lunges

10

Laurie
Dymes

5:30 AM CrossFit

10:46

Knee up, sit up, #15db

11

Angie
Clayton

9:30 AM CrossFit

11:02

knee ups; 10#wb; 20#db

12

Monica
Leatherman

12:00 PM CrossFit

11:11

weighted su inplace of t2b

13

Erin
Schneider

4:00 PM CrossFit

11:43

20lb db, 14lb wallball

14

Krissy
Jones

12:00 PM CrossFit

12:17

knee up/8#wb/no wieght lunges

15

Emma
Mason

4:00 PM CrossFit

13:00

sit ups #10DB, 6#wb

16

JULIA
SILVA

12:00 PM CrossFit

13:32

17

Amanda
Mendez

8:30AM CrossFit Class

14:20

18

Heather
Hovan

4:00 PM CrossFit

14:23

18

Maria
Wilson

6:30 PM CrossFit

14:23

#10

19

Jennifer
Eckard

9:30 AM CrossFit

14:32

Knee ups/14# WB/20# DBs

20

Mary
Mason

4:00 PM CrossFit

16:22

Scaled- sit ups, 10#WB, 15#DB

21

Isabella
Natoli

5:30 PM CrossFit

16:54

8lb wall ball