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Components

Metcon

Metcon

Settings

Workout

Wed

Team training

Main WOD

A: Metcon (Time)

1 mile run @ 80-85%

B: Metcon (3 Rounds for time)

3 sets each for times Red Zone
25 KB sw - Russian - 70/53
25 Pullups
25 Goblet squats
25 Pullups
Rest 4 min

Scale to finish each set around 4-6 min
Scale reps 1st , then weight

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

Whiteboard:

Wednesday, April 12, 2017

Male Clients

1

Dave
Anderson

4:30 PM CrossFit

5:41

Not 80%

2

Hugo
Cerda jr

4:30 PM CrossFit

5:42

2

Joe
Rayburn

6:45 PM CrossFit

5:42

3

Drew
Rivera

5:30 PM CrossFit

5:59

IMMA COME AT YOU LIKE A SPIDER MONKEY!

4

Jonathan
Bermudez

5: 30 AM CrossFit

6:00

5

Chris
Pearcey

6:30 AM CrossFit

6:04

Slow today

6

John
Rogacki

11:30 AM CrossFit

6:13

80%

7

Joe
Vithayathil

11:30 AM CrossFit

6:16

8

Dylan
Graham

4:30 PM CrossFit

6:21

9

Carl
Hickerson

6:30 AM CrossFit

6:34

10

Rob
D'Angelo

4:30 PM CrossFit

6:47

11

Fred
Peterson

5: 30 AM CrossFit

7:00

12

Private

5: 30 AM CrossFit

7:06

13

Jay
Davis

6:30 AM CrossFit

7:07

14

Dean
Durfee

11:30 AM CrossFit

7:14

15

Jens
Deppe

11:30 AM CrossFit

7:18

16

Brandon
Stone

5:30 PM CrossFit

7:38

17

Matt
Savoie

6:45 PM CrossFit

7:42

18

Sean
Weeks

11:30 AM CrossFit

7:43

19

Cody
Koenig

6:45 PM CrossFit

7:45

20

Les
Davis

9:00 AM CrossFit

7:46

20

Tim
Larkin

9:00 AM CrossFit

7:46

21

Jason
Martin

4:30 PM CrossFit

7:55

22

Martin
stringer

6:30 AM CrossFit

8:00

One Mile run

23

Paul
Schopp

5:30 PM CrossFit

8:22

24

Todd
Findlay

4:30 PM CrossFit

8:23

25

Mike
Ford

9:00 AM CrossFit

8:30

26

Dave
Mosher

9:00 AM CrossFit

8:00

4min row, 4 min bike

26

Jeff
Hough

11:30 AM CrossFit

8:00

treadmill

27

Private

11:30 AM CrossFit

8:10

28

Kush
Pathak

5:30 PM CrossFit

9:00

Female Clients

1

Ali
Levy

6:45 PM CrossFit

7:10

1

Colleen
Beatty

5:30 PM CrossFit

7:10

2

Kayt
Gooding

5:30 PM CrossFit

7:12

3

Rana
Schnaubelt

4:30 PM CrossFit

7:22

4

Haley
Bury

5: 30 AM CrossFit

7:58

5

Julie
Peterson

11:30 AM CrossFit

8:05

6

Tracie
Miller

6:30 AM CrossFit

8:06

7

Jennifer
Larson

11:30 AM CrossFit

8:07

8

Teresa
Morescalchi

5: 30 AM CrossFit

8:09

9

Su
Sparhawk

6:30 AM CrossFit

8:11

10

Katelin
Turner

6:45 PM CrossFit

8:48

11

Cheri
Lebrun

5: 30 AM CrossFit

9:08

12

Colette
Matsuda

5: 30 AM CrossFit

9:20

13

Lauren
Savoie

6:45 PM CrossFit

10:38

14

Sarah
Holman

4:30 PM CrossFit

7:00

Airdyne

15

Ava
Streater

6:45 PM CrossFit

7:55

16

Karol
Anderson

4:30 PM CrossFit

9:23

17

Deb
Reser

5:30 PM CrossFit

9:47

yippee!