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Components

Front Squat

Metcon

Settings

Workout

5/11/18

Weightlifting

Front Squat (10x1 climbing)

Front Squat

10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom

Metcon

Metcon (AMRAP - Rounds and Reps)

ADV RX
AMRAP 20:
200 Meter Run
20/14 Calorie Row

2 Rounds: 4 Bar MU, 8 Kipping HSPUs, 16 Air Squats

RX
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: Strict Cindy (5 strict Pull-ups, 10 Push-ups, 15 Air Squats)

Midline

Metcon (No Measure)

Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, May 11, 2018

Male Clients

1

Eli
Joy

5-7pm Open WOD Come When ...

1 x 1 @ 255 lbs

1

Private

4:00 PM CrossFit

1 x 1 @ 255 lbs

2

malachi
mcquien

9:30 AM CrossFit

1 x 1 @ 245 lbs

3

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 225 lbs

3

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 225 lbs

3

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 225 lbs

3

Devon
Speckman

9:30 AM CrossFit

1 x 1 @ 225 lbs

3

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 225 lbs

4

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 215 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 215 lbs

5

Bob
Swadley

12:00 PM CrossFit

1 x 1 @ 205 lbs

5

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 205 lbs

5

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 205 lbs

5

Derrick
Ledford

4:00 PM CrossFit

1 x 1 @ 205 lbs

6

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 185 lbs

7

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 175 lbs

7

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 175 lbs

8

Jay
Parkhurst

4:00 PM CrossFit

1 x 1 @ 165 lbs

8

Josh
Roberts

4:00 PM CrossFit

1 x 1 @ 165 lbs

9

Joey
Quilla

4:00 PM CrossFit

1 x 1 @ 155 lbs

9

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Alyson
Knight

5-7pm Open WOD Come When ...

1 x 1 @ 165 lbs

2

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 155 lbs

2

Jill
Olinger

4:00 PM CrossFit

1 x 1 @ 155 lbs

3

Cindy
Orr

8:30AM CrossFit Class

1 x 1 @ 130 lbs

3

Nikki
Stewart

8:30AM CrossFit Class

1 x 1 @ 130 lbs

4

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 125 lbs

4

Angie
Clayton

8:30AM CrossFit Class

1 x 1 @ 125 lbs

4

Maddy
Fero

5:30 AM CrossFit

1 x 1 @ 125 lbs

4

Stacy
Speckman

9:30 AM CrossFit

1 x 1 @ 125 lbs

5

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 105 lbs

5

Private

8:30AM CrossFit Class

1 x 1 @ 105 lbs

6

Lisa
Brisbane

8:30AM CrossFit Class

1 x 10 @ 95 lbs

7

Meghan
Dymes

5:30 AM CrossFit

1 x 1 @ 90 lbs

8

Jennifer
Pridmore

4:00 PM CrossFit

1 x 1 @ 85 lbs