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Overhead Squat

Metcon

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Workout

WOD - Thursday, March 8, 2018

Warm-up

2x
Run 200
10 KBS
10 Wall Balls

45s Hangman Stretch
Complete with bands:
20 Dislocates + Halo's
20 Face Pulls
20 Lat Pulls
20 Overhead Squats

Burgener for Snatch

Weightlifting

Overhead Squat (Find 1 RM for the day)

Overhead Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12

7 Toes-2-Bar
7 Box Jumps (24/20)
7 Squat Snatch (95/65)

Rx+ = (135/75)
RX 55+ & Scale = (75/45); Power Snatch

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Whiteboard:

Thursday, March 08, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 245 lbs

2

Mark
Paparo

5:00 AM CrossFit

1 x 1 @ 185 lbs

3

Private

6:00 AM CrossFit

1 x 1 @ 165 lbs

4

Brandon
Henry

5:00 AM CrossFit

1 x 1 @ 145 lbs

5

Dennis
Shelton

4:30 PM CrossFit

1 x 1 @ 135 lbs

shoulder no no

5

Jason
Rogers

4:30 PM CrossFit

1 x 1 @ 135 lbs

5

Rich
Marino

5:30 PM CrossFit

1 x 1 @ 135 lbs

6

Jeff
Austin

8:00 AM CrossFit

1 x 1 @ 125 lbs

6

Russ
Anderson

5:00 AM CrossFit

1 x 1 @ 125 lbs

7

Alex
Karpinski

7:30 PM CrossFit

1 x 1 @ 115 lbs

7

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 115 lbs

8

Greg
Bickhart

5:00 AM CrossFit

1 x 1 @ 105 lbs

9

Karl
Boehringer

7:30 PM CrossFit

1 x 1 @ 85 lbs

10

David
Johnson

8:00 AM CrossFit

1 x 1 @ 75 lbs

11

Robin
Gautham Mu ...

6:00 AM CrossFit

2 x 1 @ 65 lbs

12

Jeff
Davis

5:30 PM CrossFit

1 x 1 @ 18 lbs

walked with 18# kb ovr head

13

Keith
Jones

7:30 PM CrossFit

1 x 1 @ 0 lbs

form

Female Clients

1

Dana
Boyle

4:30 PM CrossFit

1 x 1 @ 140 lbs

2

Kasey
Kohring

5:00 AM CrossFit

1 x 1 @ 130 lbs

too early for PRs

3

Cindy
Manning

8:00 AM CrossFit

1 x 1 @ 125 lbs

4

Alexis
Angier

8:00 AM CrossFit

1 x 1 @ 100 lbs

4

Jena
Marullo

8:00 AM CrossFit

1 x 1 @ 100 lbs

5

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 75 lbs

6

Kerry
Welch

10:00 AM CrossFit

1 x 1 @ 65 lbs

6

Nora
Elwell

5:30 PM CrossFit

1 x 1 @ 65 lbs

6

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 65 lbs

r shoulder twinge

7

America
Jones

7:30 PM CrossFit

1 x 1 @ 60 lbs

7

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 60 lbs

7

Karlye
Ramer

10:00 AM CrossFit

1 x 1 @ 60 lbs

7

Lissy
Cowdery

5:30 PM CrossFit

1 x 1 @ 60 lbs

sore shoulder, push it next time

7

Molly
Clark

7:30 PM CrossFit

1 x 1 @ 60 lbs

8

Linnet
Orbe

6:00 AM CrossFit

1 x 1 @ 55 lbs

8

Monica
hattaway

7:30 PM CrossFit

1 x 1 @ 55 lbs

9

Carme
Boehringer

7:30 PM CrossFit

1 x 1 @ 50 lbs

10

Andrea
Kilgren

4:30 PM CrossFit

1 x 1 @ 45 lbs

10

Karen
Bickhart

5:00 AM CrossFit

1 x 1 @ 45 lbs

11

LeAnn
Austin

8:00 AM CrossFit

2 x 3 @ 30 lbs

11

Marcy
Butler

8:00 AM CrossFit

2 x 3 @ 30 lbs

12

Liz
Bunker

4:30 PM CrossFit

1 x 3 @ 20 lbs