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Components

Deadlift

Metcon

Settings

Workout

Thursday

Warm-up

3X
:10 Hollow rock hold
5-10 V-Ups

Gymnastics

Metcon (No Measure)

3X
14 Single leg deadlift (7/7)
8 Glute ham raises
3 Skin the cats
3-5 Strict pullups

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 7 Deadlift
2) 3-5 Muscle ups or 3-5 Strict C2B/Pullups

Deadlift (5X7)

Deadlift

Metcon

Metcon (Time)

4 Rounds:
400m run
50 Air squats

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Whiteboard:

Thursday, April 26, 2018

Male Clients

1

Dusty
Schmidt

12:00 PM CrossFit

5 x 7 @ 315 lbs

1

Eric
williams

5:00 PM CrossFit

5 x 7 @ 315 lbs

2

Anthony
Hodges

5:00 PM CrossFit

5 x 7 @ 275 lbs

3

Jared
Van Anne

5:00 PM CrossFit

5 x 7 @ 265 lbs

ave. 4 mu

4

Eric
Priaulx

12:00 PM CrossFit

5 x 7 @ 225 lbs

4

Jae
Mills

6:00 PM CrossFit

5 x 7 @ 225 lbs

5

Jonathan
Dillow

12:00 PM CrossFit

5 x 7 @ 205 lbs

6

Brandon
Reid

5:00 PM CrossFit

5 x 7 @ 155 lbs

7

Michael
Beitenman

5:00 PM CrossFit

5 x 4 @ 275 lbs

7

Alec
Wolfram

5:00 PM CrossFit

2 x 7 @ 205 lbs

7

Mehdi
Ben-Ayed

5:00 AM CrossFit

2 x 7 @ 185 lbs

3@ 135

Female Clients

1

Antoinette
Williams

5:00 PM CrossFit

5 x 7 @ 155 lbs

1

Kristina
Stapleton

5:00 PM CrossFit

5 x 7 @ 155 lbs

2 bmu

2

Allison
Keeler

6:00 PM CrossFit

5 x 7 @ 135 lbs

3

Kathy
Williamson

5:00 PM CrossFit

5 x 7 @ 105 lbs

3

Mary
Mills

6:00 PM CrossFit

5 x 7 @ 105 lbs

4

Melissa
Schmidt

12:00 PM CrossFit

5 x 7 @ 85 lbs

4

Stephanie
Pineda

5:00 PM CrossFit

5 x 7 @ 85 lbs

ring row