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WOD - Wednesday, February 28, 2018

Warm-up

3 Min Stations of:

Shoulder Mobility
Pigeon Pose/ Couch Stretch
Run 400
Roll Shoulders/Back/Hips
Dislocates/Pipe Rolls/OHS w/PVC

Metcon

Metcon (3 Rounds for reps)

FGB Style - 3 Rounds for Total Reps

Max Cal Assault Bike
Rest
Max Overhead Squats (75/45)
Rest
Max Box Jumps (24/20)
Rest
Max Sumo-Deadlift High Pull (75/45)
Rest
Max Sit-ups
Rest

Rx+ = (95/65); GHD Sit-ups
Score is total reps

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

Whiteboard:

Wednesday, February 28, 2018

Male Clients

1

Donnie
Barbour

Drive Thru

346 Total Reps

rest day?

2

Eric
Chilton

5:00 AM CrossFit

331 Total Reps

3

Private

4:30 PM CrossFit

295 Total Reps

4

Paul
Miller

8:00 AM CrossFit

287 Total Reps

5

Ken
Walma

5:00 AM CrossFit

281 Total Reps

6

Private

5:00 AM CrossFit

364 Total Reps

7

Bryan
Bureau

5:30 PM CrossFit

337 Total Reps

8

Brennan
Wesolowski

8:00 AM CrossFit

318 Total Reps

9

Wallis
Shoppy

5:30 PM CrossFit

312 Total Reps

10

Casey
Hall

4:30 PM CrossFit

302 Total Reps

11

Mike
Brown

5:00 AM CrossFit

297 Total Reps

12

Dennis
Shelton

4:30 PM CrossFit

289 Total Reps

failure(me)ass bike froze

13

Rich
Marino

4:30 PM CrossFit

276 Total Reps

14

Aaron
Carver

5:00 AM CrossFit

271 Total Reps

15

Tom
Boyle

5:00 AM CrossFit

263 Total Reps

16

Robert
Self

5:00 AM CrossFit

256 Total Reps

17

Chris
Davis

5:30 PM CrossFit

254 Total Reps

18

Dustin
Walton

6:00 AM CrossFit

253 Total Reps

19

Jeff
Beatty

6:00 AM CrossFit

245 Total Reps

20

David
Johnson

8:00 AM CrossFit

633 Total Reps

35 lb bar 55 kb 20 in box

21

Travis
Trotter

4:30 PM CrossFit

335 Total Reps

Resting shoulder. Back squats, Box Jumps, Sumo Deadlifts, Situps,...

22

Jason
Rogers

4:30 PM CrossFit

301 Total Reps

23

Joseph
Watson

7:30 PM CrossFit

287 Total Reps

24

Jeff
Davis

4:30 PM CrossFit

273 Total Reps

step up for box jump 12lb oh squat 70lb sumo dl left arm only

25

Robin
Gautham Mu ...

6:00 AM CrossFit

259 Total Reps

front rack squats 65lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

327 Total Reps

65# ouch

2

Saskia
Arnesen

10:00 AM CrossFit

395 Total Reps

3

Jessica
Chauncey

5:00 AM CrossFit

355 Total Reps

4

Sherry
Godfrey

6:00 AM CrossFit

344 Total Reps

5

Jena
Marullo

8:00 AM CrossFit

342 Total Reps

6

Allison
Elliott

5:00 AM CrossFit

333 Total Reps

7

Natalie
Mahler

10:00 AM CrossFit

323 Total Reps

8

Lori
Adkins

8:00 AM CrossFit

305 Total Reps

9

Angela
Ing

8:00 AM CrossFit

300 Total Reps

10

Lily
Anderson

8:00 AM CrossFit

292 Total Reps

10

Vicki
Mason

5:30 PM CrossFit

292 Total Reps

11

Brenda
Miller

8:00 AM CrossFit

287 Total Reps

12

Karlye
Ramer

10:00 AM CrossFit

278 Total Reps

GHD

13

Juliana
Brooks

6:00 AM CrossFit

273 Total Reps

14

Private

4:30 PM CrossFit

230 Total Reps

15

Estela
Falla-Ross

6:00 AM CrossFit

368 Total Reps

scaled for knee - gob sq/lunges for box

16

Monica
Lee

7:30 PM CrossFit

359 Total Reps

35#

17

Ann
Blaum

10:00 AM CrossFit

350 Total Reps

45# but step up on box

17

Molly
Clark

7:30 PM CrossFit

350 Total Reps

18

Lissy
Cowdery

7:30 PM CrossFit

331 Total Reps

shoulder sore

19

Becca
Roper

5:30 PM CrossFit

319 Total Reps

35#, dead bugs

20

Vanessa
Beatty

5:30 PM CrossFit

311 Total Reps

FS sub OHS

21

Selena
Richter

Drive Thru

300 Total Reps

22

Hannah
Teece

Drive Thru

283 Total Reps

23

Michelle
Gillespie

8:00 AM CrossFit

278 Total Reps

35#, OH SQUATS, DLHP

23

Vanessa
Blake

8:00 AM CrossFit

278 Total Reps

Rx except step ups 20 "(knee)

24

LeAnn
Austin

8:00 AM CrossFit

275 Total Reps

25

Melisa
Raney

10:00 AM CrossFit

272 Total Reps

15#squat, 25#deadlift

26

Kerry
Welch

10:00 AM CrossFit

263 Total Reps

35# on my foot :(

27

Teresa
Eubanks

8:00 AM CrossFit

229 Total Reps

28

Florisa
Acosta

8:00 AM CrossFit

202 Total Reps