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WOD - Friday, May 18, 2018

Gymnastics

Warm-up Tabata of:

Assault Bike
Burpees
Max Effort Reverse Slam Ball Throws
Plank on Rings

1 Minute rest between stations
Perform at a progressive warm up pace

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15

100m DB Farmers Carry (35/20)
20/14 Cal Row

Rx+= (50/35)
Farmers Carry = 10 reps

Cash Out

10 V-ups
20 Oblique Crunches (R)
30 Bicycle Kicks (Each Leg is a Rep)
40 Sit-ups
30 Bicycle Kicks (Each Leg is a Rep)
20 Oblique Crunches (L)
10 V-ups

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

Whiteboard:

Friday, May 18, 2018

Male Clients

1

Nathan
Trevillian

5:30 PM CrossFit

7 + 11

2

Donnie
Barbour

Drive Thru

6 + 26

3

Mike
McCleery

4:30 PM CrossFit

6 + 0

3

Rob
Blackwell

6:00 AM CrossFit

6 + 0

4

AJ
Ross

6:00 AM CrossFit

5 + 23

5

Rich
Marino

4:30 PM CrossFit

5 + 12

6

Bryan
Bureau

5:30 PM CrossFit

5 + 11

7

Ben
Reid

4:30 PM CrossFit

5 + 10

7

Wallis
Shoppy

5:00 AM CrossFit

5 + 10

8

Mike
Brown

5:00 AM CrossFit

4 + 10

9

Tom
Boyle

5:00 AM CrossFit

4 + 0

10

Clint
VanHoy

4:30 PM CrossFit

6 + 10

11

Justin
Ramer

10:00 AM CrossFit

5 + 10

12

Harris
Frank

5:00 AM CrossFit

5 + 6

13

Dave
Lombardo

5:00 AM CrossFit

5 + 0

14

David
Johnson

8:00 AM CrossFit

4 + 10

14

Robin
Gautham Mu ...

6:00 AM CrossFit

4 + 10

15

Mike
Witt

8:00 AM CrossFit

4 + 0

15

Randy
Godfrey

6:00 AM CrossFit

4 + 0

16

David
Stevens

8:00 AM CrossFit

4 + 26

17

Jeff
Davis

10:00 AM CrossFit

4 + 13

30

18

Greg
Bickhart

5:00 AM CrossFit

4 + 10

Female Clients

1

Rachel
Blackwell

8:00 AM CrossFit

5 + 5

2

Amanda
Bogard

Drive Thru

5 + 0

3

Lori
Adkins

5:00 AM CrossFit

4 + 15

4

Tracy
Jennings

10:00 AM CrossFit

6 + 16

5

Siobhan
Dunford

10:00 AM CrossFit

6 + 6

started on row

6

Lisa
Roiret

10:00 AM CrossFit

6 + 0

7

Hannah
Padovano

5:30 PM CrossFit

5 + 13

7

Staci
Hamilton

4:30 PM CrossFit

5 + 13

8

Laura
Andrews

5:30 PM CrossFit

5 + 11

9

Hannah
Teece

Drive Thru

5 + 10

10

Jami
Latham

10:00 AM CrossFit

5 + 4

11

Sherry
Godfrey

6:00 AM CrossFit

5 + 2

12

Estela
Falla-Ross

6:00 AM CrossFit

5 + 0

13

Julie
Fowler

Drive Thru

4 + 10

14

Jena
Marullo

8:00 AM CrossFit

4 + 0

15

Melisa
Raney

10:00 AM CrossFit

5 + 0

18

16

Karen
Bickhart

5:00 AM CrossFit

4 + 11

15