Public Whiteboard

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Components

Side Planks

Pull-ups

Ghetto Rig Pulldowns

Metcon

Death Run

Settings

Workout

1/31/2017

Yoga/Mobility

Upright titanic Full Nelson

Warm-up

6 Min Snatch warm up

6 min AMSAP w/ DB
3 Snatch Pulls
3 Hang Power Snatches
6 Sit-ups
6 Goblet Squats

Skill/Strength

Supersets

Side Planks (3xME)

Pull-ups (3xME)

Pull-ups

Ghetto Rig Pulldowns

It's ghetto and it's pulldowns with rings.

WOD

Metcon (AMRAP - Reps)

12 Minute EMOM
4 - Hang Squat Snatches

Superhero Training

Death Run (Time)

6 Rounds for time
25 Burpees
Run to Bob Sikes and Back

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Whiteboard:

Tuesday, January 31, 2017

Male Clients

1

Matt
Elbus

9:30 AM CrossFit

1 x 75

75/75, 60/60, 60/60

2

Kevin
Martinez

9:30 AM CrossFit

1 x 60

60,50,45,45,45,40

2

Kyle
Kras

5:20 AM CrossFit

3 x 60

3

Daniel
Hilton

9:30 AM CrossFit

1 x 56

52/56; 42/43/;42/44

4

mark
noon

5:20 AM CrossFit

1 x 50

2x45 on left

5

Caleb
Pickard

5:20 AM CrossFit

1 x 40

R 30 35 37 L 40 35 32

6

George
Bell

5:20 AM CrossFit

1 x 40

1x30 1x25

7

Matt
Osborn

6:30 PM CrossFit

3 x 3

20 seconds

Female Clients

1

Tracy
Auber

6:30 PM CrossFit

1 x 90

2

Steph
Karins

5:20 AM CrossFit

3 x 80

77, 60, 70

3

Janet
James

5:20 AM CrossFit

1 x 40

Highest set

4

Emily
Hilton

9:30 AM CrossFit

1 x 70

L 50, 60, 70 R 15, 30, 36

5

Hannah
Watkins

4:10PM CrossFit

3 x 60

5

Private

4:10PM CrossFit

3 x 60

5

Private

4:10PM CrossFit

3 x 60

5

Nicole
Spears

4:10PM CrossFit

3 x 60

5

Sayde
Brandt

5:20 PM CrossFit

1 x 60

60,55,50,50,50,45

5

Stacey
Snyder

9:30 AM CrossFit

3 x 60

6

Lauren
Leet

6:30 PM CrossFit

1 x 53

7

Leianna
Cooper

6:30 PM CrossFit

1 x 52

8

Katie
Jaquet

4:10PM CrossFit

3 x 50

left 45

9

Bianca
Weber

5:20 PM CrossFit

1 x 45

9

Christina
Tovar

5:20 PM CrossFit

3 x 45

10

Paige
Mouledous

4:10PM CrossFit

1 x 30

11

Buffie
Plack

6:30 PM CrossFit

3 x 20