Public Whiteboard

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Components

Weighted Pull-ups

Weighted Pull-ups

Weighted Pull-ups

Weighted Pull-ups

Weighted Pull-ups

Pull-ups

Shoulder Press

Metcon

Settings

Workout

Pull Day

Weightlifting

Weighted Pull-ups (1 x 5 )

The Strict Pull-up

Weighted Pull-ups (1 x 4 )

The Strict Pull-up

Weighted Pull-ups (1 x 3 )

The Strict Pull-up

Weighted Pull-ups (1 x 2 )

The Strict Pull-up

Weighted Pull-ups (1 x 1 )

The Strict Pull-up

Pull-ups (5 sets for max reps. )

Pull-ups

Shoulder Press (5 x 5 )

Shoulder Press

WOD

Metcon (Time)

Rx+
1-10 KB Swings 24/16
10-1 Burpee

Rx
1-10 KB Swings 16/12
10-1 Burpee

Fitness
1-10 KB Swings
10-1 Burpee

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Whiteboard:

Monday, February 19, 2018

Male Clients

1

#Derek
Wilcock

6:30pm CrossFit All Level...

1 x 5 @ 54 lbs

53#kbell+1#

2

Chris
“Old Man” ...

5:30pm CrossFit All Level...

1 x 5 @ 53 lbs

3

Jon
Fallon

Noon CrossFit All Levels

1 x 5 @ 50 lbs

4

Andres
Salazar

5:30am CrossFit All Level...

1 x 5 @ 45 lbs

5

Lyman
Anderson

5:30pm CrossFit All Level...

1 x 5 @ 26 lbs

5

Tony
Rohr

Noon CrossFit All Levels

1 x 5 @ 26 lbs

6

Marky
Cat

5:30am CrossFit All Level...

1 x 5 @ 25 lbs

7

Michael
Mowry

Noon CrossFit All Levels

1 x 5 @ 18 lbs

7

Ron
Fleming

5:30pm CrossFit All Level...

1 x 5 @ 18 lbs

8

#Sean
Wieser

6:30am CrossFit All Level...

1 x 5 @ 15 lbs

9

Art
Pfund

9am CrossFit All Levels

1 x 5 @ 10 lbs

9

Francisco
Garcia

4:30pm CrossFit All Level...

1 x 5 @ 10 lbs

9

Trent
Rasmussen

9am CrossFit All Levels

1 x 5 @ 10 lbs

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

1 x 5 @ 25 lbs

2

Michele
Pfund

9am CrossFit All Levels

1 x 5 @ 0 lbs

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