Public Whiteboard

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Components

Metcon

Settings

Workout

Monday

Warm-up

V-ups on V-ups

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

Gymnastics

Metcon (No Measure)

4X
10 Bulgarian split squats (5/5)
10 Wind mills (5/5)
10 Glute get ups
5 Strict pullups

Metcon

Metcon (Time)

4 Rounds for time of:
25 chest-to-bar pull-ups
5 cleans 245/170

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Whiteboard:

Monday, April 30, 2018

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

20:01

2

Jae
Mills

6:00 PM CrossFit

14:50

155#

3

Brian
Justusson

6:00 PM CrossFit

16:42

#165

4

Brandon
Reid

5:00 PM CrossFit

17:35

#135

5

Alec
Wolfram

5:00 PM CrossFit

18:44

155

6

Adam
Burkholder

6:00 PM CrossFit

22:44

225 and switched to strict half way due to tare

7

Michael
Beitenman

5:00 PM CrossFit

24:51

225# clean

8

Jared
Van Anne

12:00 PM Open gym

0:00

15 ctb, 95# hang power clean. Feeling good and ancie

Female Clients

1

Joanna
Beatrice

5:00 AM CrossFit

11:31

ring rows / 70lbs

2

Allison
Sutter

8:00 AM CrossFit

12:14

75#

3

Michelle
Smith

5:00 AM CrossFit

12:46

banded PU, 75 lbs

4

Mary
Mills

5:00 AM CrossFit

12:52

90 pull up

5

Kathy
Williamson

5:00 PM CrossFit

14:56

ring rows, 55 lbs

6

Emily
Wolfram

5:00 PM CrossFit

18:50

ring rows, 65 lbs

7

Stacy
Swiney

5:00 PM CrossFit

19:30

110#