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WOD - Wednesday, April 24, 2019

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP - Reps)

AMRAP 25

50 Burpees
50 Sit-ups
50 Wall Balls (20/14)
50 Russian Plate Twists (25/15)
50 Box Jumps (20" for all)
50 Sit-ups
50 Kettlebell Swings (53/35)
50 Slam Balls (20-25/10-15)

1 Round = 400 Reps

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Whiteboard:

Wednesday, April 24, 2019

Male Clients

1

Ken
Walma

5:00 AM CrossFit

6:03

2

Brandon
Henry

5:30 PM CrossFit

6:21

3

Private

5:00 AM CrossFit

6:24

4

Syed
Ali

7:30 PM CrossFit

6:35

5

Aaron
Carver

4:30 PM CrossFit

6:46

6

Bryan
Bureau

5:30 PM CrossFit

6:56

7

Justin
Ramer

10:00 AM CrossFit

7:00

beer last night

8

Erik
Manning

5:00 AM CrossFit

7:11

9

Robin
Gautham Mu ...

7:30 PM CrossFit

7:23

10

Paul
Miller

8:00 AM CrossFit

7:35

11

Max
Leaming

5:00 AM CrossFit

7:41

12

Mike
Witt

5:30 PM CrossFit

7:47

13

Mike
Anderson

6:00 AM CrossFit

7:58

14

Chris
Davis

10:00 AM CrossFit

8:07

15

Private

4:30 PM CrossFit

8:17

16

Adam
Jennings

6:00 AM CrossFit

8:20

17

Chris
Lenox

10:00 AM CrossFit

8:26

18

Clint
VanHoy

6:00 AM CrossFit

8:35

19

Tim
Gaddis

8:00 AM CrossFit

8:43

20

Dale
Rinkenberger

6:00 AM CrossFit

9:06

21

Dave
Lombardo

5:00 AM CrossFit

9:13

22

Robert
Meredith Jr

10:00 AM CrossFit

12:45

23

Adam
Doty

4:30 PM CrossFit

7:27

24

David
Johnson

8:00 AM CrossFit

10:49

Female Clients

1

Lisa
Zawacki

10:00 AM CrossFit

7:15

2

Carla
Henriet

5:00 AM CrossFit

7:41

3

Jessyca
Doty

5:30 PM CrossFit

7:43

4

Kristen
Bell

10:00 AM CrossFit

7:49

5

Estela
Falla-Ross

6:00 AM CrossFit

7:54

6

Brenda
Miller

8:00 AM CrossFit

8:56

7

Allison
Elliott

5:00 AM CrossFit

9:13

8

Kelsey
Questel

6:00 AM CrossFit

9:21

9

Lori
Adkins

5:00 AM CrossFit

9:28

10

LeAnn
Austin

8:00 AM CrossFit

9:30

11

Kim
Hullett

5:30 PM CrossFit

9:35

12

Kerry
Welch

10:00 AM CrossFit

9:44

13

Sherry
Godfrey

5:30 PM CrossFit

10:50

14

Katie
Crocker

5:00 AM CrossFit

11:08

15

Becky
Carpenter

4:30 PM CrossFit

11:41

15

Yvonne
Peterson

4:30 PM CrossFit

11:41

16

Alex
Wright

10:00 AM CrossFit

9:17

17

Sharon
Brooks

4:30 PM CrossFit

9:53

18

Private

5:30 PM CrossFit

10:01