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Workout

5/1/18

Metcon

Metcon (AMRAP - Rounds and Reps)

ADV RX
AMRAP 7:
3 Bar Muscle-Ups
5 Strict Handstand Push-ups

RX
3 Bar MU
8 Kipping HSPU

Fitness
5 C2B
10 Strict presses 75/55

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

RX
R1(155/115) R2(185/135 ) R3(225/155)

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Whiteboard:

Tuesday, May 01, 2018

Male Clients

1

Derrick
Ledford

5:30 PM CrossFit

6 + 4

2

Private

4:00 PM CrossFit

5 + 3

3

Eli
Joy

5:30 PM CrossFit

4 + 0

4

Jason
Blackwell

9:30 AM CrossFit

3 + 2

5

Derek
Halford

8:30AM CrossFit Class

5 + 5

6

Darius
Nouri

8:30AM CrossFit Class

4 + 3

7

Jason
Leach

12:00 PM CrossFit

3 + 7

8

David
Fero

6:30 PM CrossFit

3 + 3

8

Johnny
Quilla

4:00 PM CrossFit

3 + 3

9

Hap
Clayton

9:30 AM CrossFit

7 + 5

c2b and kipping hspu

9

Todd
Mashburn

9:30 AM CrossFit

7 + 5

Jumping pull ups and strict press

10

Brent
Miller

8:30AM CrossFit Class

6 + 3

c2b / 75# strict press

11

Alto
Shambles

8:30AM CrossFit Class

6 + 0

11

Bob
Swadley

8:30AM CrossFit Class

6 + 0

11

Justin
Lincoln

5:30 AM CrossFit

6 + 0

12

Brad
May

12:00 PM CrossFit

5 + 10

Pull ups and 75# strict press 6:30am

13

Eric
Olinger

12:00 PM CrossFit

5 + 5

Fitness

13

Jason
Denis

5:30 PM CrossFit

5 + 5

SCALED

13

malachi
mcquien

9:30 AM CrossFit

5 + 5

14

Joey
Quilla

4:00 PM CrossFit

5 + 4

Fitness

15

King
of Verdict ...

12:00 PM CrossFit

5 + 2

fitness

15

Patrick
Mizzell

8:30AM CrossFit Class

5 + 2

fitness

16

Lanny
Natoli

4:00 PM CrossFit

5 + 0

C2B & Strict HSPU

17

Scotty
In Route

5:30 PM CrossFit

4 + 3

Fitness 75# from rack

18

Marcio
Lima

5:30 PM CrossFit

4 + 2

C2B #75

19

Jim
Tuttle

6:30 AM CrossFit

3 + 4

Fitness

20

Chris
Morales

9:30 AM CrossFit

0 + 0

PU; HSPU work

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

5 + 2

2

Katie
Powell

9:30 AM CrossFit

3 + 5

3

Katie
Tuttle

4:00 PM CrossFit

7 + 0

ring rows, 35#strict press

4

Private

8:30AM CrossFit Class

6 + 2

5

Amy
Plonk

4:00 PM CrossFit

6 + 1

5 pull ups/ 5 strict Push press

6

Jennifer
Eckard

9:30 AM CrossFit

6 + 0

Bar rocks/55# strict press

7

Cambell
Vander Haar

4:00 PM CrossFit

5 + 12

C2b, kip hspu

8

Pam
Floberg

6:30 PM CrossFit

5 + 10

35#

9

Alyson
Denis

5:30 PM CrossFit

5 + 5

GREEN BAND... 55 # SP

9

Jennifer
Pridmore

6:30 PM CrossFit

5 + 5

45# SP

10

Myra
Harmon

4:00 PM CrossFit

5 + 0

fitness

11

Lisa
Brisbane

9:30 AM CrossFit

4 + 60

Ring ups; 45lbs

12

Nikki
Stewart

8:30AM CrossFit Class

4 + 12

pu, 45 sp

13

Maddy
Fero

6:30 PM CrossFit

4 + 11

fitness

14

Teeter
Miller

4:00 PM CrossFit

4 + 8

Jump pull ups strict press - 35

15

Nancy
Treadgold

6:30 AM CrossFit

4 + 4

Jumping pull ups 55#

16

Nicol
Gonzalez

4:00 PM CrossFit

4 + 0

rr & 15# strict press

16

Susan
Sterling

5:30 AM CrossFit

4 + 0

banded PU, 55# strict press

17

Cindy
Orr

12:00 PM CrossFit

3 + 7

ring rows, 55 lbs (ended 7 55 press)

18

Lauran
Stump

4:00 PM CrossFit

3 + 0

pu; 55sp

18

Shannon
Fichter

8:30AM CrossFit Class

3 + 0

Purple band strict pu, 45 #

19

Miranda
Morales

8:30AM CrossFit Class

2 + 7

bar mu with box

20

Angie
Clayton

9:30 AM CrossFit

0 + 0

Jumping C2B

20

Jenn
Warcola

8:30AM CrossFit Class

0 + 0

bmu box work and kipping hspu

20

Leslie
Auton

6:30 AM CrossFit

0 + 0

Assault bike for 7 minutes at moderate pace