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Components

Metcon

Back Squat

Metcon

Settings

Workout

Mon

Main WOD

A: Metcon (3 Rounds for time)

3 sets each for times of
300m row
10 power snatch 75/55 - must be UB
5 box jumps 24/20
Scale as needed to go UB on all sets

B: Back Squat (Build to a heavy 5 rep in 15 min)

Back Squat

Team training

A: Metcon (Time)

For time
20 G2OH - 135/95
10 burpee over bar
15 G2OH - 155/105
10 burpee over bar
10 G2OH - 185/135
10 burpee over bar
5 G2OH - 205/155

B: Metcon (No Measure)

3 sets not for time
60 DUs
20 GHD situps
20 alt DB snatches 45/30

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Whiteboard:

Monday, February 06, 2017

Male Clients

1

John
Rogacki

11:30 AM CrossFit

4:50

2

Rob
D'Angelo

4:30 PM CrossFit

5:02

3

Rob
Boek

4:30 PM CrossFit

5:03

4

Aaron
Johnston

4:30 PM CrossFit

5:12

5

Chris
Pearcey

6:30 AM CrossFit

5:14

So sore from comp, slow!

6

Private

5: 30 AM CrossFit

5:23

7

Mathew
Warren

5: 30 AM CrossFit

5:25

8

Tom
Holt

4:30 PM CrossFit

5:26

9

Dean
Durfee

6:45 PM CrossFit

5:37

10

Private

8:45 AM CrossFit

5:42

11

Jonathan
Bermudez

5: 30 AM CrossFit

5:50

12

Matt
Savoie

6:45 PM CrossFit

6:03

13

David
Fisher

5: 30 AM CrossFit

6:05

14

Jeff
Hough

11:30 AM CrossFit

6:54

15

Ken
Borst

11:30 AM CrossFit

5:41

65#

16

Private

5: 30 AM CrossFit

6:09

17

Will
Mahoney

11:30 AM CrossFit

6:15

20" box

18

Tim
Larkin

8:45 AM CrossFit

6:26

300 Cal #65 24"

19

Ram
Hernandez

5: 30 AM CrossFit

6:29

55# snatch, 20" box

20

Jason
Martin

4:30 PM CrossFit

6:30

21

Connor
Warren

5: 30 AM CrossFit

6:32

45 snatch

22

Andrew
Yancy

8:45 AM CrossFit

7:05

23

Jay
Davis

6:30 AM CrossFit

0:00

16 min flat

Female Clients

1

Christine
Ford

4:30 PM CrossFit

4:48

2

Haley
Bury

6:45 PM CrossFit

4:59

3

miki
hipp

5:30 PM CrossFit

5:05

4

Rana
Schnaubelt

4:30 PM CrossFit

5:10

5

Katelin
Turner

6:45 PM CrossFit

5:30

6

Ali
Levy

6:45 PM CrossFit

5:42

7

Tracie
Miller

6:30 AM CrossFit

5:45

8

Piper
Huber

6:45 PM CrossFit

5:55

9

Rachael
Henry

5:30 PM CrossFit

5:58

10

Lauren
Savoie

6:45 PM CrossFit

6:07

11

Jen
Thomason

5: 30 AM CrossFit

6:42

12

Anu
Balu

6:30 AM CrossFit

7:28

13

Maggie
Beltran

5:30 PM CrossFit

5:42

14

Chelsea
Kilway

5: 30 AM CrossFit

5:46

15

Shannon
Wiltz

8:45 AM CrossFit

5:54

55lb Power Cleans

16

Cathy
Doyle

5:30 PM CrossFit

6:05

17

Lindsay
Durfee

8:45 AM CrossFit

6:16

45#