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Metcon

Metcon

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Workout

Wed

Main WOD

Team training

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 of
30/25 cal bike
5 back squats - add 5#
10 alt DB snatch 45/30
15 pushups
80-85% effort

B: Metcon (Time)

2000m row @ 80-85%

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Whiteboard:

Wednesday, April 19, 2017

Male Clients

1

Fred
Peterson

11:30 AM CrossFit

4 + 52

185#

2

Joe
Vithayathil

11:30 AM CrossFit

4 + 37

235# started on squats

3

Carl
Hickerson

6:30 AM CrossFit

4 + 32

3

John
Rogacki

11:30 AM CrossFit

4 + 32

80%; 205#

4

Clayton
De Laney

5:30 PM CrossFit

4 + 30

225#

5

Jeff
Hough

11:30 AM CrossFit

4 + 26

started with squats @165

6

Tim
Larkin

9:00 AM CrossFit

4 + 8

Started with Back Squat #135

7

Dean
Durfee

9:00 AM CrossFit

4 + 0

135 OH squat

8

Mauricio
Sousa

4:30 PM CrossFit

3 + 50

9

Scott
Boss

4:30 PM CrossFit

3 + 43

10

Jeremy
Rigdon

4:30 PM CrossFit

3 + 21

185#

11

Paul
Schopp

5:30 PM CrossFit

3 + 13

45db 155 squat

12

Jonathan
Bermudez

9:00 AM CrossFit

3 + 8

165#

13

David
Fisher

5: 30 AM CrossFit

3 + 0

225

13

Jens
Deppe

5: 30 AM CrossFit

3 + 0

#125 - bit tired from 5K row

14

Chris
Kvamme

5: 30 AM CrossFit

0 + 0

15

Ken
Borst

11:30 AM CrossFit

5 + 30

125#, 45#, p/u's

16

Dave
Mosher

9:00 AM CrossFit

4 + 45

17

Chris
Pearcey

6:30 AM CrossFit

4 + 40

53# KB lunges instead of squats. Pulled groin last night.

18

Private

9:00 AM CrossFit

4 + 15

19

Matthew
Zola

11:30 AM CrossFit

4 + 5

started with squats @185, pushup from bench

20

Andy
Mount

5: 30 AM CrossFit

4 + 0

17:43 #165/#45

21

Zachary
Grosshandler

5: 30 AM CrossFit

3 + 37

V-ups instead of pull-ups and only left arm for snatchs but all 1...

22

Private

5: 30 AM CrossFit

3 + 33

23

Jeremiah
Brown

9:00 AM CrossFit

3 + 20

assult bike at 20 cal; 155# 45#

24

Andrew
Yancy

5:30 PM CrossFit

3 + 16

185lb

25

Jay
Davis

9:00 AM CrossFit

3 + 11

26

Bill
Hoppe

9:00 AM CrossFit

3 + 7

95#, 25 cal, 25 #

Female Clients

1

Tracie
Miller

6:30 AM CrossFit

4 + 25

145# bs / 4 rds+ 25 cal

2

Rana
Schnaubelt

4:30 PM CrossFit

4 + 0

#155

3

Rachael
Henry

4:30 PM CrossFit

3 + 35

Post 2k row

4

Ali
Levy

6:45 PM CrossFit

3 + 25

4

Colleen
Beatty

4:30 PM CrossFit

3 + 25

#195 BS; #35 DB; 2nd WOD

5

Julie
Peterson

11:30 AM CrossFit

3 + 20

35#snatch 95-100#BS

6

Colette
Matsuda

5: 30 AM CrossFit

3 + 9

16min.

7

Jennifer
Larson

11:30 AM CrossFit

4 + 27

30# db snatch; 95#bs; box push-ups

8

Teresa
Morescalchi

5: 30 AM CrossFit

4 + 22

85#bs 25#db Pu

9

Anu
Balu

6:30 AM CrossFit

4 + 8

25# db, 125# bs

10

Elheese
Taylor

6:45 PM CrossFit

3 + 39

20lb db

11

Piper
Huber

5:30 PM CrossFit

3 + 21

105#/ 30#/ knee pu

12

Tara
Garrett

5: 30 AM CrossFit

2 + 55

13

Ava
Streater

6:45 PM CrossFit

0 + 0

Got half way through round 4. Squatted 55 lbs.