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Tuesday, April 9th 2019 Wod!

Warm-up

Run 400m
10 min clock
10 Ring Rows
10 PushUps
10 Jump Lunges
10 Ski Erg Cals

Tabata

Alternating all movements
8 Rounds each:
Elbow Plank
Top of Ring Dip Hold
GHD Hip Extension Hold
Bottom of Ring Dip Hold

Metcon (Time)

5 Rounds
For time:
20 Wall Balls 20/14
15 Box Jump Overs
20 min time cap

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

Whiteboard:

Tuesday, April 09, 2019

Male Clients

1

Billy
Dedich

4:00 PM CrossFit

8:47

2

Coach
Jose

4:00 PM CrossFit

9:20

3

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

9:35

4

Darrin "D"
Kent

12:00 PM CrossFit Advance...

9:46

5

Ryan
Aker

12:00 PM CrossFit Advance...

9:52

WB unbroken

6

Coach
Adam-Bomb

9:30 AM CrossFit

10:04

7

Steve
Loner

12:00 PM CrossFit Advance...

10:18

8

Coach
Tony

12:00 PM CrossFit Advance...

10:21

9

Rob
McDaniel

9:30 AM CrossFit

10:32

10

Scott
Puclik

12:00 PM CrossFit Advance...

11:08

11

John
Harris

5:00 PM CrossFit

11:11

12

Eric
Knudsen

8:30 AM CrossFit

11:35

13

Craig
Radke

5:00 PM CrossFit

11:54

13

Danny
Martinez

4:00 PM CrossFit

11:54

14

Espo
Espinosa

9:30 AM CrossFit

12:10

15

Edward
Bennett

9:30 AM CrossFit

12:33

16

Walter
Vizciano

4:00 PM CrossFit

9:49

wall ball 14

17

Mike
Holley

6:00 PM CrossFit

16:00

Female Clients

1

Jayme
Crist

9:30 AM CrossFit

9:32

2

Dawn
Levins

5:00 AM CrossFit

9:33

3

Ana
V

4:00 PM CrossFit

10:01

thanks for the xtra lbs half way through Tony

4

Drienna
Green

9:30 AM CrossFit

10:54

5

Britnee
Fradd

4:00 PM CrossFit

11:02

6

Sissy
Bojorquez

12:00 PM CrossFit Advance...

11:19

7

Coach
K

6:00 PM CrossFit

11:23

8

Michelle
Kibby

9:30 AM CrossFit

11:26

Men’s RX (20 wb 10ft target, 24” box)

9

Coach
Jaime

5:00 AM CrossFit

11:36

Accidentally did 30 WB 2nd round

10

Gabby
Vizcaino

4:00 PM CrossFit

12:11

11

Private

5:00 PM CrossFit

13:07

12

Sandy
“Pants” Diaz

5:00 PM CrossFit

13:08

13

Bautista “B”
Spears

4:00 PM CrossFit

10:45

Step up

14

Heather
Turski

12:00 PM CrossFit Advance...

11:43

step ups/ hrt in the yellow

15

Beth
Johnson

5:00 PM CrossFit

12:10

10lb Wny Light due to hamstrings

16

Victoria
Covarrubias

5:00 AM CrossFit

12:11

17

Kerri
Evans

6:00 PM CrossFit

12:17

50/50

18

Brooke
Beardsley

9:30 AM CrossFit

12:23

19

Sally
Gjeloshaj

9:30 AM CrossFit

12:35

20

Yianoula
“Nola” Warne

9:30 AM CrossFit

12:58

14# WB / step ups calf sore

21

Samantha
Salazar

8:30 AM CrossFit

12:59

22

Renetta
Johnson

8:30 AM CrossFit

13:22

23

Shirley
Copeland

6:00 AM CrossFit

13:31

squats and box step ups

24

Jellian
Martinez

5:00 PM CrossFit

14:01

10 lb wall ball, step ups

25

Natalia “Nati”
Bernard

6:00 PM CrossFit

14:48

#12 wb

26

Alexis
Nieto-Andrews

6:00 PM CrossFit

14:53

14lb, 1st round did step ups

27

Private

6:00 AM CrossFit

14:59

28

Coach
Geo

9:30 AM CrossFit

15:08

Box step overs

29

Debbie
Currlin

6:00 AM CrossFit

15:12

30

Lori
Sloan

6:00 PM CrossFit

15:53

31

Gloria
Marrufo

5:00 PM CrossFit

16:04

10 lb MB and step overs