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Workout

3/5/19

I forgot to mention that you have to sign into WODify on Friday even if you don’t do the open workout that day. This will allow you to go back in and Enter your score. This week it was totally my fault because I forgot to mention it. Moving forward this will affect your attendance.

Metcon

Metcon (No Measure)

Handstand Walk practice
10:00 of Practice

Not for time or score - but for a chance to practice sound movement mechanics.

Metcon (No Measure)

2 Rounds, Not for Score:
1:30 Light Row or bike
10 Kipping HSPU
1:30 Light Row or Bike
8 Kipping HSPU
1:30 Light Row or Bike
6 Kipping HSPU

RX
7,5,3
Fitness
DB push press 35/20

Not for intensity or score. Much like our first part, a chance to practice our mechanics.

Metcon (Time)

3 Rounds:
30 DU
30/24 Calorie Row
30 DU
10 Deadlifts 225/155
10 Burpee Box Jump Overs (24"/20")

RX 185/130

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

Whiteboard:

Tuesday, March 05, 2019

Male Clients

1

Derrick
Ledford

4:00 PM CrossFit

14:34

2

Darius
Nouri

8:30AM CrossFit Class

15:23

3

Ryan
Snitker

4:00 PM CrossFit

16:48

4

Brent
Miller

8:30AM CrossFit Class

17:29

5

Alto
Shambles

8:30AM CrossFit Class

18:52

6

Patrick
Mizzell

12:00 PM CrossFit

19:17

7

Jonathan
Austin

5:30 AM CrossFit

23:14

8

Andy
Pridmore

5:30 PM CrossFit

23:53

Yeah...that's not a mistake.

9

Private

8:30AM CrossFit Class

13:29

10

Jason
Leach

12:00 PM CrossFit

17:11

11

Josh
Roberts

5:30 PM CrossFit

17:44

12

Todd
Mehrmann

4:00 PM CrossFit

18:07

13

Mike
Alfred

5:30 AM CrossFit

20:23

14

Justin
Lincoln

5:30 PM CrossFit

21:07

15

Jim
Tuttle

9:30 AM CrossFit

23:57

16

Dane
Sonnenberg

5:30 AM CrossFit

14:57

10 ghd for 30 du

17

Kenny
Hastings

5:30 PM CrossFit

16:09

singles 185#

18

Eric
Olinger

12:00 PM CrossFit

16:58

135

19

Brayden
Conrad

6:30 PM CrossFit

18:02

20

Heath
Dills

5:30 PM CrossFit

20:00

RX minus DU

21

Stephen
Kent

5:30 AM CrossFit

20:02

60su / #225dl

22

Ken
Buckstad

5:30 AM CrossFit

21:02

60 SU 185#

23

Al
Moody

5:30 AM CrossFit

21:20

60 singles ea 30,24,24 cal row 185 DL Burpee Step overs

24

Brad
May

5:30 PM CrossFit

23:27

really scaled! bike 25 sec instead of du 135# DL lateral barbell ...

Female Clients

1

Jill
Olinger

6:30 PM CrossFit

12:21

2

Myra
Harmon

4:00 PM CrossFit

13:57

3

Alyson
Knight

5:30 PM CrossFit

15:44

4

Jenn
Warcola

8:30AM CrossFit Class

16:31

5

Miranda
Morales

8:30AM CrossFit Class

17:26

6

Teeter
Miller

5:30 PM CrossFit

19:47

7

Katie
Tuttle

9:30 AM CrossFit

21:41

8

Shannon
Fichter

5:30 AM CrossFit

25:27

9

Maria
Wilson

12:00 PM CrossFit

12:05

modified

10

Leslie
Auton

12:00 PM CrossFit

12:27

really modified - singles; bike (12 cal); 105# DL; burpees

11

Emma
Mason

4:00 PM CrossFit

15:04

105# Deadlift, Singles

12

Amy
Plonk

4:00 PM CrossFit

16:01

95, singles, step over

13

Mary
Mason

4:00 PM CrossFit

16:57

scaled-105#dl, singles, burpee step over

14

Lauran
Stump

5:30 AM CrossFit

17:30

RX 2 rds-had to leave-mom duties

15

Cindy
Orr

4:00 PM CrossFit

17:36

rx weightsingles

16

Laurie
Dymes

5:30 AM CrossFit

17:40

Singles, 65# DL

17

Jennifer
Pridmore

5:30 PM CrossFit

17:42

60 singles, step overs, 105#DL

18

Nikki
Stewart

8:30AM CrossFit Class

17:43

115 dl, 60 singles

19

Kate
Conrad

6:30 PM CrossFit

18:41

singles, 130#, stepovers

20

JULIA
SILVA

5:30 PM CrossFit

18:48

21

Monica
Leatherman

12:00 PM CrossFit

19:22

115 dl; rx everything else

22

Jennifer
Eckard

9:30 AM CrossFit

19:44

DU work/step overs/130#

23

Erin
Schneider

8:30AM CrossFit Class

20:00

115lb DL

24

Heather
Hovan

4:00 PM CrossFit

21:46