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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Gymnastics

Metcon (No Measure)

3X
10 Wind mills (5/5)
14 Single leg deadlift (7/7)
10 Glute get ups (5/5)
3 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 14:
1) 5 Deadlift
2) 2-4 Muscle ups or 2-4 Strict C2B/Pullups

Deadlift (7X5)

Deadlift

Metcon

Metcon (Time)

21-15-9
Cal row
T2B

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Whiteboard:

Wednesday, March 28, 2018

Male Clients

1

Eric
williams

5:00 PM CrossFit

7 x 5 @ 365 lbs

2

Dusty
Schmidt

6:00 PM CrossFit

7 x 5 @ 315 lbs

4 bar mu

2

Eric
Priaulx

8:00 AM CrossFit

7 x 5 @ 315 lbs

2 RMU

3

Adam
Burkholder

6:00 PM CrossFit

7 x 5 @ 275 lbs

3

Anthony
Hodges

5:00 PM CrossFit

7 x 5 @ 275 lbs

3

Brian
Justusson

6:00 PM CrossFit

7 x 5 @ 275 lbs

2 ring MUs

3

Michael
Beitenman

5:00 PM CrossFit

7 x 5 @ 275 lbs

4

Trent
Hohman

12:00 PM Open gym

7 x 5 @ 255 lbs

5

Christopher
Sanosi

5:00 AM CrossFit

7 x 5 @ 225 lbs

ring rows instead of MU/PU

6

William
Benline

12:00 PM Open gym

7 x 5 @ 205 lbs

7

Brandon
Reid

6:00 PM CrossFit

7 x 5 @ 185 lbs

7

Matthew
Warman

6:00 PM CrossFit

7 x 5 @ 185 lbs

8

Andy
MacLaughlin

5:00 AM CrossFit

7 x 5 @ 165 lbs

9

Jae
Mills

8:00 AM CrossFit

7 x 5 @ 155 lbs

2x strict 2x kipping

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

7 x 5 @ 205 lbs

2 MU

2

Stacy
Swiney

8:00 AM CrossFit

7 x 5 @ 165 lbs

1 strict pu + 2 kipping pu

3

Liz
Turner

12:00 PM Open gym

7 x 5 @ 135 lbs

4

Michelle
Smith

6:00 PM CrossFit

7 x 5 @ 125 lbs

5

Joanna
Beatrice

5:00 AM CrossFit

7 x 5 @ 95 lbs

6

Kathy
Williamson

5:00 PM CrossFit

7 x 5 @ 85 lbs

7

Lauren
Pilla

5:00 PM CrossFit

7 x 5 @ 75 lbs

8

Kimberly
Hulse

12:00 PM Open gym

7 x 5 @ 65 lbs

band pull ups

8

Reigna
El-Yashruti

5:00 PM CrossFit

7 x 5 @ 65 lbs

9

Malorie
Hill

5:00 PM CrossFit

7 x 5 @ 55 lbs