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Components

Metcon

Metcon

Metcon

Settings

Workout

Sat

A: Metcon (Time)

100 ball slams 20/14
For time

Rx+ - 25/20

Cap - 5 min

B: Metcon (Time)

3 rounds of
400m run
10 burpees
20 box jumps 24/20

Cap - 13 min

C: Metcon (Time)

1000m row
25 back squats 185/135
For time

Rx+ - 225/165

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Whiteboard:

Saturday, January 30, 2016

Male Clients

1

Chris
Pearcey

8:15 AM CrossFit

2:52

2

Aaron
Johnston

8:15 AM CrossFit

3:01

3

Rob
D'Angelo

7:00 AM CrossFit

3:14

@hm

4

Scott
Boss

8:15 AM CrossFit

3:15

5

Tom
Holt

9:30 AM CrossFit

3:21

6

Fahad
Al-Wetaid

8:15 AM CrossFit

3:40

7

Mathew
Warren

7:00 AM CrossFit

3:41

8

Jonathan
Bermudez

7:00 AM CrossFit

3:54

9

Private

7:00 AM CrossFit

3:55

10

Jason
Martin

9:30 AM CrossFit

3:57

11

Jason
Roraback

7:00 AM CrossFit

4:45

12

Ram
Hernandez

7:00 AM CrossFit

3:15

14#

13

Alex
Matsuda

7:00 AM CrossFit

4:25

14#

Female Clients

1

Christine
Ford

9:30 AM CrossFit

2:57

2

Colleen
Beatty

8:15 AM CrossFit

3:00

3

Colette
Matsuda

7:00 AM CrossFit

3:10

4

Rana
Schnaubelt

8:15 AM CrossFit

3:13

5

Lindsay
Durfee

9:30 AM CrossFit

3:14

6

Erin
Rabidoux

9:30 AM CrossFit

3:29

7

Private

9:30 AM CrossFit

3:33

8

Karen
Mount

9:30 AM CrossFit

3:35

9

Lissa
Wickstrom

8:15 AM CrossFit

4:00

10

Private

8:15 AM CrossFit

4:04

11

Kari
Roraback

7:00 AM CrossFit

4:09

12

Carole
Bertrand

9:30 AM CrossFit

2:54

10 lb ball

13

Nathalie
Mateer

7:00 AM CrossFit

3:04

8#

14

Katelyn
Eisenhooth

9:30 AM CrossFit

3:40

15

Paige
Ueltschey

7:00 AM CrossFit

3:44

14#

16

Isabelle
Ford

9:30 AM CrossFit

3:58

17

Cathy
Doyle

9:30 AM CrossFit

4:30

12lb WB