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Partner Cindy

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WOD - Thursday, April 5, 2018

Warm-up

1-Min Assault Bike

2x
5 Pushups
30 Shoulder Taps From Plank Position (15 each arm)
5 Strict Pullups

Foam Roll + Lacrasse Ball (Pecs/Lats/Soulders)
Banded Shoulders + Couch Stretch

Weightlifting

Floor Press (Work up to a 3 RM )

Floor Press

Use a barbbell. https://www.youtube.com/watch?v=e-ccDIz_6TY

Metcon

Partner Cindy (AMRAP - Rounds and Reps)

AMRAP 20

5 Pull-ups
10 Pushups
15 Air Squats

Partner A will complete a round then rest as Partner B completes a round. Score is totat team rounds and reps.
Rx+= Wear a Vest

Travel WOD

10 Rounds for Time of:

10 Push-ups
10 Sit-ups
10 Air Squats

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

Whiteboard:

Thursday, April 05, 2018

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 3 @ 275 lbs

2

Private

4:30 PM CrossFit

1 x 3 @ 255 lbs

3

Keith
Jones

7:30 PM CrossFit

1 x 3 @ 225 lbs

3

Rob
Blackwell

10:00 AM CrossFit

1 x 3 @ 225 lbs

4

Chris
Lenox

10:00 AM CrossFit

1 x 3 @ 215 lbs

4

Mike
Witt

10:00 AM CrossFit

1 x 3 @ 215 lbs

5

Dennis
Shelton

4:30 PM CrossFit

1 x 3 @ 205 lbs

5

Russ
Anderson

5:00 AM CrossFit

1 x 3 @ 205 lbs

6

Alex
Karpinski

7:30 PM CrossFit

1 x 3 @ 185 lbs

6

Mike
Witt

5:30 PM CrossFit

1 x 3 @ 185 lbs

6

Randy
Godfrey

6:00 AM CrossFit

1 x 3 @ 185 lbs

6

Rich
Marino

5:30 PM CrossFit

1 x 3 @ 185 lbs

7

Brennan
Wesolowski

8:00 AM CrossFit

1 x 3 @ 180 lbs

8

Ben
Reid

7:30 PM CrossFit

1 x 3 @ 175 lbs

8

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 175 lbs

8

Greg
Bickhart

5:00 AM CrossFit

1 x 3 @ 175 lbs

9

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 170 lbs

10

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 165 lbs

11

David
Johnson

8:00 AM CrossFit

1 x 3 @ 125 lbs

12

Jeff
Davis

4:30 PM CrossFit

1 x 3 @ 95 lbs

CAREFUL WITH RIGHT SHOULDER

13

JP
Short

4:30 PM CrossFit

1 x 2 @ 205 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 3 @ 120 lbs

2

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 115 lbs

3

America
Jones

7:30 PM CrossFit

1 x 3 @ 105 lbs

3

Molly
Clark

7:30 PM CrossFit

1 x 3 @ 105 lbs

4

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 100 lbs

4

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 100 lbs

4

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 100 lbs

4

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 100 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

1 x 3 @ 100 lbs

5

Jena
Marullo

8:00 AM CrossFit

1 x 3 @ 95 lbs

5

Kerry
Welch

10:00 AM CrossFit

1 x 3 @ 95 lbs

5

Michelle
Vaughn

8:00 AM CrossFit

1 x 3 @ 95 lbs

6

Private

10:00 AM CrossFit

1 x 3 @ 85 lbs

6

Kelsey
Questel

6:00 AM CrossFit

1 x 3 @ 85 lbs

7

Ann
Blaum

10:00 AM CrossFit

1 x 3 @ 75 lbs

7

Karen
Bickhart

5:00 AM CrossFit

1 x 3 @ 75 lbs

8

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 70 lbs

9

Karol
Cain

5:30 PM CrossFit

1 x 3 @ 65 lbs

10

Karlye
Ramer

10:00 AM CrossFit

1 x 3 @ 60 lbs

11

Private

7:30 PM CrossFit

1 x 3 @ 55 lbs