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Workout

Wednesday, January 30th Wod!!

Warm-up

10 min running clock
8 10m Shuttle Runs
6 Russian Twist (l/r=1)
4 Thrusters
2 Bar Touch Burpee

Metcon (Time)

Grab a Partner
SPRINT 1 mile for time alternating 100m at a time with your partner.
If you'd like, wear a vest.

Metcon (Time)

25 min time cap
50 Wall Balls 20/14
21 Push Press 95/65
40 Wall Balls
21 Hang Power Snatch
30 Wall Balls
21 Push Press
20 Wall Balls
21 Hang Power Snatch
10 Wall Balls
RX+ - 115/80
1 sec penalty for each rep NOT completed.

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

Whiteboard:

Wednesday, January 30, 2019

Male Clients

1

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

5:36

w/Angela

2

Dawson “DJ”
Saathoff

5:00 AM CrossFit

5:41

3

Coach
Jose

8:30 AM CrossFit

5:49

3

Rob
McDaniel

12:00 PM CrossFit Advance...

5:49

3

Ryan
Aker

12:00 PM CrossFit Advance...

5:49

Partner with Rob.

4

John
Harris

6:00 PM CrossFit

5:55

W/ Bethany

5

Danny “D DUB”
White

8:30 AM CrossFit

6:03

Ashley

6

Coach
Charles

9:30 AM CrossFit

6:18

6

Jared “Cheeze”
Cheselske

9:30 AM CrossFit

6:18

7

Edward
Bennett

9:30 AM CrossFit

6:22

Partnered with Melanie Sellars

8

Tate
Daniels

9:30 AM CrossFit

6:23

9

Patrick
Elsasser

6:00 AM CrossFit

6:24

With coach Kristy.

10

Coach
Adam-Bomb

9:30 AM CrossFit

6:25

w/Vest - Partner Tate

11

Private

5:00 AM CrossFit

7:07

12

Robbie
Ahn

8:30 AM CrossFit

5:49

13

Tyler
Wood

12:00 PM CrossFit Advance...

6:00

Solo row 1600m

14

Espo
Espinosa

9:30 AM CrossFit

6:18

With partner at work

15

Coach
Tony

12:00 PM CrossFit Advance...

6:20

sissy & Leah

Female Clients

1

Angela
Young

12:00 PM CrossFit Advance...

5:36

Partner with Woot

2

Dawn
Levins

5:00 AM CrossFit

5:41

2

Shauna
Love

5:00 AM CrossFit

5:41

3

Michelle
Kibby

4:00 PM CrossFit

5:42

4

Ashley
Fiala

8:30 AM CrossFit

6:03

With Danny

5

Private

5:00 PM CrossFit

6:06

6

Leah
Braun

12:00 PM CrossFit Advance...

6:20

With Tony

7

Melanie
Sellars

9:30 AM CrossFit

6:22

8

Coach
K

6:00 AM CrossFit

6:24

with Pat! :)

9

Ann
Kent

6:00 PM CrossFit

6:58

great job Noula!!

9

Yianoula
“Nola” Warne

6:00 PM CrossFit

6:58

Awesome partner Ann 😘

10

Drienna
Green

8:30 AM CrossFit

7:02

Partner Netta/Sammie

10

Renetta
Johnson

8:30 AM CrossFit

7:02

Partner Dri & Sammie

11

Victoria
Covarrubias

5:00 AM CrossFit

7:07

12

Coach
Geo

9:30 AM CrossFit

7:31

Thanks Jayme!!

12

Jayme
Pilon

9:30 AM CrossFit

7:31

13

Lori
Sloan

8:30 AM CrossFit

5:00

Row partner Tee

14

Bethany
Guzman

6:00 PM CrossFit

5:55

15

Britnee
Fradd

5:00 PM CrossFit

6:06

15

Kenzie
Farrier

5:00 PM CrossFit

6:06

16

Beth
Johnson

5:00 PM CrossFit

6:28

With Sandy!

17

Samantha
Salazar

8:30 AM CrossFit

10:02

4 rounds had to leave early