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Components

1-Mile Run

Metcon

Weighted Pull-ups

Back Squat

Metcon

Snatch

Settings

Workout

Mon

Main WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

After a 5 min rest
3 rounds of
20 dips / CGPU
15 chin ups
10 power cleans 135/95

Cap - 10 min

Weighted Pull-ups (5 x 3 AHAP)

The Strict Pull-up

Rx on these is strict

Team training

Back Squat (1 RM in 20 min)

Back Squat

Metcon (Time)

With a partner
Row 2 min intervals @ 80-85% until you reach 5k

Snatch (Complete the following)

Snatch

70% x 3 ,75% x 2
80% x 1 , 73% x 3
78% x 2 , 83% x 1
75% x 3 , 80% x 2
85% x 1

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Whiteboard:

Monday, April 18, 2016

Male Clients

1

John
Rogacki

11:30 AM CrossFit

5:22

2

Aaron
Johnston

4:30 PM CrossFit

5:30

2

Dave
Anderson

4:30 PM CrossFit

5:30

3

Mathew
Warren

5: 30 AM CrossFit

5:35

4

Kim
Pallister

5: 30 AM CrossFit

5:38

5

Jonathan
Bermudez

8:45 AM CrossFit

5:39

6

Joe
Rayburn

6:45 PM CrossFit

5:40

7

Andy
Mount

5: 30 AM CrossFit

6:05

8

Carl
Hickerson

11:30 AM CrossFit

6:15

9

Joe
Vithayathil

11:30 AM CrossFit

6:21

weak sauce

10

Private

4:30 PM CrossFit

6:27

11

Jay
Garcia

6:45 PM CrossFit

6:35

12

Dean
Durfee

8:45 AM CrossFit

6:36

13

Dylan
Graham

6:45 PM CrossFit

6:38

14

Private

5: 30 AM CrossFit

6:39

15

Skip
Henkel

5:30 PM CrossFit

6:52

16

David
Fisher

5: 30 AM CrossFit

7:10

17

Alex
Matsuda

5: 30 AM CrossFit

7:23

18

Private

5: 30 AM CrossFit

7:24

19

David
Benson

6:45 PM CrossFit

7:25

20

Jason
Martin

4:30 PM CrossFit

7:30

21

Tom
Holt

4:30 PM CrossFit

7:32

22

Jeremy
Rigdon

4:30 PM CrossFit

7:36

23

Ric
Jackson

4:30 PM CrossFit

7:41

24

Private

6:30 AM CrossFit

5:59

25

Chris
Hickman

5:30 PM CrossFit

6:10

26

Joe
Bell

4:30 PM CrossFit

6:22

27

Bill
Hoppe

6:30 AM CrossFit

6:55

1600 m row

28

Jens
Deppe

11:30 AM CrossFit

7:02

29

Dave
Mosher

8:45 AM CrossFit

7:21

1600m row

30

Private

11:30 AM CrossFit

7:22

31

Todd
Findlay

4:30 PM CrossFit

7:37

32

Sean
Weeks

11:30 AM CrossFit

7:40

33

Matt
Hire

11:30 AM CrossFit

8:01

34

DAVE
RASMUSSEN

11:30 AM CrossFit

8:13

35

Sudhir
menon

8:45 AM CrossFit

9:25

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

6:35

2

Jennifer
Lee

8:45 AM CrossFit

6:50

3

Rebekah
Brown

11:30 AM CrossFit

6:54

4

Jordan
Peterson

6:45 PM CrossFit

7:13

5

Sarah
Holman

5:30 PM Competitive Cross...

7:18

6

Haley
Bury

6:45 PM CrossFit

7:25

7

Lindsay
Durfee

8:45 AM CrossFit

7:26

8

Christine
Ford

11:30 AM CrossFit

7:30

8

Paige
Ueltschey

5: 30 AM CrossFit

7:30

9

Piper
Huber

6:45 PM CrossFit

7:34

10

Teresa
Morescalchi

5: 30 AM CrossFit

7:40

11

Pauline
Tran

6:45 PM CrossFit

7:45

12

Courtney
Floersch

6:45 PM CrossFit

7:46

13

Private

6:45 PM CrossFit

7:47

14

Karen
Mount

11:30 AM CrossFit

7:56

15

miki
hipp

4:30 PM CrossFit

8:00

16

Anne
Shapira

8:45 AM CrossFit

8:08

17

Melissa
Griffin

11:30 AM CrossFit

8:24

36 second PR from last time I did this for time

18

Beth
Poore

4:30 PM CrossFit

8:26

1:30 pr

18

Deb
Reser

4:30 PM CrossFit

8:26

19

Katie
HIlgemann

5: 30 AM CrossFit

8:37

19

Nathalie
Mateer

5: 30 AM CrossFit

8:37

20

Colette
Matsuda

5: 30 AM CrossFit

8:51

21

Lisa
Romary

8:45 AM CrossFit

5:39

scaled run 800

22

Private

11:30 AM CrossFit

5:50

23

Alex
Newell

4:30 PM CrossFit

6:38

row 1600

24

Jasmine
Eoff

5:30 PM CrossFit

7:00

Did 800 m. Part running and part rowing.

25

Kate
Kauffman

4:30 PM CrossFit

7:12

Rowing

26

Deirdre
Witte

4:30 PM CrossFit

7:41

27

Meihui
Li

6:45 PM CrossFit

7:42

28

Carolyn
Concia

8:45 AM CrossFit

8:00

29

Kelsae
Stentzel

8:45 AM CrossFit

9:09

30

Shannon
Wiltz

8:45 AM CrossFit

9:52