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Components

Back Squat

Metcon

Settings

Workout

3/30/2017

Yoga/Mobility

Jump Rope 4 Minutes
Couch Stretch

Warm-up

KB/Cardio Warm-Up

8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat

Skill/Strength

Back Squat (10 Rep Max)

Back Squat

WOD

Metcon (Time)

150 KB Swings OH, 62/44
Every time you stop 5 Thrusters,
RX: 105/75
RX+: 135/95

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Whiteboard:

Thursday, March 30, 2017

Male Clients

1

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

1 x 10 @ 305 lbs

235/255/285/305

2

Caleb
Pickard

Open Gym 5:20AM-10:30AM

1 x 10 @ 250 lbs

2nd world of the day!

2

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 10 @ 250 lbs

2

lance
cartwright

Lift Sesh w/ Jared 3PM-4P...

1 x 10 @ 250 lbs

135 185 225 245 250

3

Kevin
Martinez

9:30 AM CrossFit

1 x 10 @ 245 lbs

4

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

1 x 10 @ 225 lbs

:(

5

LLOYD
HARRIS

6:30 PM CrossFit

1 x 10 @ 210 lbs

6

King
Ray

4:10PM CrossFit

1 x 10 @ 185 lbs

7

Brandon
Dues

4PM-7:30PM Open Gym

1 x 10 @ 175 lbs

8

Matt
Elbus

9:30 AM CrossFit

1 x 10 @ 165 lbs

135, 155, 165

9

Jeremy
Springer

5:20 PM CrossFit

1 x 10 @ 155 lbs

9

Matt
Osborn

6:30 PM CrossFit

1 x 10 @ 155 lbs

Female Clients

1

Christina
Tovar

5:20 PM CrossFit

3 x 10 @ 165 lbs

2

Katie
Harris

6:30 PM CrossFit

1 x 10 @ 155 lbs

3

Steph
Karins

5:20 AM CrossFit

1 x 10 @ 135 lbs

4

Private

Lift Sesh w/ Jared 3PM-4P...

1 x 10 @ 125 lbs

4

Lauren
Leet

6:30 PM CrossFit

1 x 10 @ 125 lbs

bar, 65#, 95#, 115#, 125#

5

Leianna
Cooper

6:30 PM CrossFit

2 x 10 @ 115 lbs

5

Brianne
LeBlanc

4:10PM CrossFit

1 x 10 @ 115 lbs

5

Stephanie
Alarcon

6:30 AM CrossFit

1 x 10 @ 115 lbs

6

Emily
Hilton

9:30 AM CrossFit

1 x 10 @ 110 lbs

7

Hannah
Watkins

4:10PM CrossFit

1 x 10 @ 105 lbs

7

Heather
Powell

Lift Sesh w/ Jared 3PM-4P...

1 x 10 @ 105 lbs

7

Janet
James

5:20 AM CrossFit

1 x 10 @ 105 lbs

Ugh! So tired today!!!

7

Laiken
Williams

Open Gym 5:20AM-10:30AM

1 x 10 @ 105 lbs

8

Angel
Baran

9:30 AM CrossFit

1 x 10 @ 100 lbs

pg

9

Judy
Spradlin

5:20 AM CrossFit

1 x 10 @ 95 lbs

10

Nicole
Dues

5:20 PM CrossFit

4 x 10 @ 85 lbs

26.5 weeks pregnant

10

Cathy
Holmes

5:20 PM CrossFit

1 x 10 @ 85 lbs

Need to go lower though

11

Rachel
Kimbrell

5:20 PM CrossFit

1 x 10 @ 80 lbs

12

Jennifer
Gagne

9:30 AM CrossFit

3 x 10 @ 75 lbs

front sq

13

Charlotte
Anderson

4:10PM CrossFit

3 x 10 @ 70 lbs

13

Brittany
Pickard

5:20 AM CrossFit

1 x 10 @ 70 lbs

wall ball to help squats

14

Private

4:10PM CrossFit

3 x 10 @ 55 lbs

15

Cassandra
Ward

5:20 PM CrossFit

2 x 10 @ 45 lbs