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Components

Bamboo press

Metcon

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Workout

Thursday

Warm-up

2X
10 Lateral lunges
10 Plank ups

Gymnastics

Metcon (No Measure)

3X
10 Single leg deadlift (5/5)
10 Wind mills (5/5)
10 hollow rocks
10 arch rocks

Weightlifting

Bamboo press (5X3 5lbs heavier then last week)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
10 KBS 53/35
5 R arm KB front squat 53/35
5 L arm KB front squat 53/35
200m run

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Whiteboard:

Thursday, June 07, 2018

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

5 x 3 @ 135 lbs

1

Christopher
Baltazar

5:00 PM CrossFit

5 x 3 @ 135 lbs

1

Eric
williams

5:00 PM CrossFit

5 x 3 @ 135 lbs

2

Jae
Mills

6:00 PM CrossFit

5 x 3 @ 97 lbs

2

Jamie
Jones

6:00 PM CrossFit

5 x 3 @ 97 lbs

3

nathan
forshaw

5:00 PM CrossFit

5 x 3 @ 95 lbs

4

Bob
Stapleton

6:00 AM CrossFit

5 x 3 @ 91 lbs

5

Mehdi
Ben-Ayed

5:00 AM CrossFit

5 x 3 @ 81 lbs

6

Patrick
Barfield

5:00 PM CrossFit

5 x 3 @ 71 lbs

7

Christopher
Sanosi

5:00 AM CrossFit

3 x 3 @ 97 lbs

Female Clients

1

Kristina
Stapleton

6:00 AM CrossFit

5 x 3 @ 91 lbs

2

MC
Schmank

12:00 PM CrossFit

5 x 3 @ 81 lbs

3

Elise
Hodges

12:00 PM CrossFit

5 x 3 @ 71 lbs

3

Stacy
Swiney

12:00 PM CrossFit

5 x 3 @ 71 lbs

4

Allison
Sutter

12:00 PM CrossFit

5 x 3 @ 55 lbs

5

Antoinette
Williams

6:00 AM CrossFit

3 x 3 @ 91 lbs