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Components

"Squating Elizabeth"

Metcon

Settings

Workout

2/9/16

Metcon

"Squating Elizabeth" (Time)

21-15-9:
Squat Cleans, 135/95
Ring Dips

Conditioning

Metcon (10 Rounds for reps)

EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65

You have to complete 8 + 8 every round for RX.

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

Whiteboard:

Tuesday, February 09, 2016

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

6:57

2

Brandon
Hedrick

5:30 AM CrossFit

7:50

3

Charles
Famulari

5:30 PM CrossFit

7:55

PR by 3:49

4

Colby
Wollak

5:30 PM CrossFit

9:58

5

Erich
Cloninger

4:00 PM CrossFit

11:13

6

Lanny
Natoli

4:00 PM CrossFit

6:41

95, GHD

7

Darius
Nouri

4:00 PM CrossFit

6:44

95# + Ring dips

8

Hap
Clayton

8:30AM CrossFit Class

7:07

95

9

Derek
Halford

8:30AM CrossFit Class

7:46

95#

10

Josh
Roberts

5:30 PM CrossFit

7:57

95# sc and push ups

11

Bill
Knight

4:00 PM CrossFit

8:05

pc 115# pushups

12

Eric
Olinger

5:30 PM CrossFit

8:47

95# and GHD

13

Big Mike
Famulari

5:30 PM CrossFit

9:10

65# squat clean green band ghd

14

Robert
Johnson

5:30 PM CrossFit

9:24

75#

15

Jacob
Glezen

5:30 PM CrossFit

9:29

16

Toni
Huber

5:30 PM CrossFit

9:37

95

17

Patrick
Mizzell

8:30AM CrossFit Class

10:43

ghd dips

18

Chance
Gregory

6:30 PM CrossFit

11:39

115#

18

Zack
DeBerry

5:30 AM CrossFit

11:39

95# GHD Dips

Female Clients

1

Jill
Olinger

4:00 PM CrossFit

7:43

2

Alyson
Knight

4:00 PM CrossFit

10:07

3

Brittany
Bowden

6:30 PM CrossFit

12:28

4

Myra
Harmon

4:00 PM CrossFit

15:41

5

Linda
Royston

12:00 PM CrossFit

4:28

box dips 35# hang clean

6

Cambell
Vander Haar

4:00 PM CrossFit

7:20

95#, GHD dips

7

Leslie
Auton

5:30 PM CrossFit

7:29

65#, purple band ring dips first WOD in 10 days

8

Hannah
Rongo

6:30 PM CrossFit

7:32

25#sc, pipe dip

9

Nikki
Stewart

4:00 PM CrossFit

8:15

55lb

10

Cheri
Howard

5:30 PM CrossFit

8:16

45lbs box dips

11

Lauran
Stump

6:30 PM CrossFit

8:38

35 lb; box dips

12

Catherine
Crawford

12:00 PM CrossFit

9:00

75#'s, Dip Purple

13

Rachelle
Farese

5:30 PM CrossFit

9:20

65#, box dips

14

Private

4:00 PM CrossFit

9:22

15

Rhonda
Halford

12:00 PM CrossFit

9:34

65 lb ghd purple

16

Logan
Deluca

6:30 PM CrossFit

9:51

65#sc, pipe dips

17

Amy
Plonk

4:00 PM CrossFit

9:54

75lb box dips

18

Jenn
Warcola

8:30AM CrossFit Class

10:20

85#, purple band ghd dips

19

Krissy
Jones

8:30AM CrossFit Class

10:29

55# green band ring dip

20

Susan
Sterling

5:30 AM CrossFit

10:46

85# SC, purple band ring dips

21

Stacey
Nance

6:30 PM CrossFit

11:09

85lbs

22

Ahni
Halford

9:30 AM CrossFit

12:47

purple band, 55#

23

Private

9:30 AM CrossFit

13:48