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Squat Clean

Metcon

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Workout

3/15/17

Happy Birthday Catherine!

Weightlifting

Squat Clean (4x3 80%)

Squat Clean

Metcon

Metcon (AMRAP - Reps)

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Sore is #of calories
Scaled strict press 75/55

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

Whiteboard:

Wednesday, March 15, 2017

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

4 x 3 @ 225 lbs

1

Neil
Glezen

4:00 PM CrossFit

4 x 3 @ 225 lbs

2

Erich
Cloninger

6:30 PM CrossFit

4 x 3 @ 205 lbs

Hang

2

malachi
mcquien

6:30 PM CrossFit

4 x 3 @ 205 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

4 x 3 @ 195 lbs

4

Brandon
Hedrick

5:30 AM CrossFit

4 x 3 @ 185 lbs

4

Eric
Olinger

12:00 PM CrossFit

4 x 3 @ 185 lbs

4

Private

5:30 AM CrossFit

4 x 3 @ 185 lbs

4

Jason
Leach

12:00 PM CrossFit

4 x 3 @ 185 lbs

5

Private

4:00 PM CrossFit

4 x 3 @ 155 lbs

5

Chris
Morales

5:30 PM CrossFit

4 x 3 @ 155 lbs

5

Zack
DeBerry

5:30 AM CrossFit

4 x 3 @ 155 lbs

6

Marcio
Lima

5:30 PM CrossFit

4 x 3 @ 145 lbs

7

Darius
Nouri

9:30 AM CrossFit

4 x 3 @ 140 lbs

8

Bob
Swadley

8:30AM CrossFit Class

4 x 3 @ 135 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

4 x 3 @ 135 lbs

2x3 @ 155 2x3 @ 135

9

Hank
Parker Jr

8:30AM CrossFit Class

4 x 3 @ 115 lbs

10

Johnny
Babitz

4:00 PM CrossFit

4 x 3 @ 110 lbs

11

Bernard
Tripp

6:30 AM CrossFit

4 x 3 @ 95 lbs

11

Christian
Howard

4:00 PM CrossFit

4 x 3 @ 95 lbs

11

Patrick
Dollak

9:30 AM CrossFit

4 x 3 @ 95 lbs

12

Brett
Warcola

5:30 AM CrossFit

4 x 3 @ 85 lbs

12

Drew
Callaway

4:00 PM CrossFit

4 x 3 @ 85 lbs

12

Jim
Tuttle

6:30 AM CrossFit

4 x 3 @ 85 lbs

13

Aiden
Price

4:00 PM CrossFit

4 x 3 @ 80 lbs

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

4 x 3 @ 136 lbs

2

Jenn
Warcola

8:30AM CrossFit Class

4 x 3 @ 110 lbs

3

Miranda
Morales

12:00 PM CrossFit

4 x 3 @ 100 lbs

4

Katie
Powell

9:30 AM CrossFit

4 x 3 @ 95 lbs

4

Katie
Tuttle

4:00 PM CrossFit

4 x 3 @ 95 lbs

4

Stacey
Nance

6:30 PM CrossFit

4 x 3 @ 95 lbs

5

Private

8:30AM CrossFit Class

4 x 3 @ 90 lbs

6

Kelly
Nouri

12:00 PM CrossFit

4 x 3 @ 80 lbs

6

Monica
Leatherman

4:00 PM CrossFit

4 x 3 @ 80 lbs

6

Nikki
Stewart

5:30 PM CrossFit

4 x 3 @ 80 lbs

7

Amanda
Mendez

8:30AM CrossFit Class

4 x 3 @ 75 lbs

8

Angie
Clayton

9:30 AM CrossFit

4 x 3 @ 65 lbs

9

Adrianne
Glezen

4:00 PM CrossFit

4 x 3 @ 55 lbs

squats and high pulls

9

Alyssa
Dias

5:30 PM CrossFit

4 x 3 @ 55 lbs

Healing back

9

Catie
Hedrick

6:30 AM CrossFit

4 x 3 @ 55 lbs

9

Kendra
Caruso

8:30AM CrossFit Class

4 x 3 @ 55 lbs

9

Melissa
Holden

4:00 PM CrossFit

4 x 3 @ 55 lbs

9

Melissa
Magee

6:30 PM CrossFit

4 x 3 @ 55 lbs

10

Lisa
Hummel

6:30 AM CrossFit

4 x 3 @ 50 lbs

11

jamie
clark

8:30AM CrossFit Class

4 x 3 @ 35 lbs