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Components

Deadlift

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

25 mins

Deadlift (5x5)

Deadlift

Metcon

Metcon (4 Rounds for time)

Row Conditioning
40 Cal for time
30 Cal for time
20 Cal for time
10 Cal for time

*Each for time
*Rest 1:1 on each effort

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Whiteboard:

Thursday, May 05, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

5 x 5 @ 475 lbs

2

Kason
Davis

5:00 PM CrossFit

5 x 5 @ 315 lbs

3

Chad
Harrell

6:00 AM CrossFit

5 x 5 @ 300 lbs

4

Chad
Cockerill

9:00 AM CrossFit

5 x 5 @ 225 lbs

4

Justin
Higbee

5:00 PM CrossFit

5 x 5 @ 225 lbs

4

Todd
McDaniel

6:00 AM CrossFit

5 x 5 @ 225 lbs

5

Michael
Fiery

5:00 PM CrossFit

5 x 5 @ 175 lbs

6

Daniel
Kuhner

6:00 AM CrossFit

5 x 5 @ 135 lbs

7

Andrew
Ross

5:00 PM CrossFit

1 x 5 @ 367 lbs

4x5 @325

7

christopher
carroll

11:00 AM CrossFit

1 x 5 @ 325 lbs

7

Jose
Aguayo

6:00 AM CrossFit

1 x 5 @ 245 lbs

7

Justin
Flatt

6:00 PM CrossFit

1 x 5 @ 455 lbs

7

Travis
Stutts

6:00 PM CrossFit

1 x 5 @ 455 lbs

7

James
Gutin

5:00 PM CrossFit

1 x 4 @ 265 lbs

185, 205, 225, 245, 265. couldn't get 5th rep

Female Clients

1

Holli
Christ

6:00 AM CrossFit

5 x 5 @ 175 lbs

2

Esther
Aguayo

6:00 AM CrossFit

5 x 5 @ 145 lbs

2

Lisa
Hovis

5:00 PM CrossFit

5 x 5 @ 145 lbs

3

Cara
Stutts

6:00 PM CrossFit

5 x 5 @ 105 lbs

3

Jasmine
Nivens

11:00 AM CrossFit

5 x 5 @ 105 lbs

4

Georgia
Rivers

6:00 AM CrossFit

5 x 5 @ 85 lbs

5

Mallory
Fiery

5:00 PM CrossFit

4 x 5 @ 135 lbs

125, 4@135

5

Brittany
Dirmann

5:00 PM CrossFit

3 x 5 @ 205 lbs

1@155, 1@185

5

Colleen
Beamon

6:00 AM CrossFit

3 x 5 @ 175 lbs

5

Julia
Sanchez

5:00 PM CrossFit

1 x 5 @ 155 lbs

#135x2 #145x2

5

Kelly
McVay

6:00 AM CrossFit

1 x 5 @ 105 lbs

55, 75, 85, 95, 105

5

Rachel
Klahr

6:00 PM CrossFit

1 x 5 @ 215 lbs