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Deadlift

Metcon

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Workout

Thur 6-14-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Deadlift (20:00 to find 1RM)

Deadlift

3: Metcon (Time)

5 rounds for time of:
25 Push Ups
25 Dumbbell Snatch (50/35)

Bsaics: 20's @ 25/20#
Int: 35/25#
Adv: as written

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

Whiteboard:

Thursday, June 14, 2018

Clients:

Clients

1

Dave
sWolcott

12:00 PM WOD

1 x 1 @ 515 lbs

1x1@505

2

Jason
Cheyne

4:30 PM WOD

1 x 1 @ 500 lbs

3

Steve
South

6:30 PM WOD

1 x 1 @ 465 lbs

4

Joe
Chase

6:30 PM WOD

1 x 1 @ 435 lbs

5

Andrew
Bolliger

4:30 PM WOD

1 x 1 @ 425 lbs

5

John
Richey

3:30 Open Gym

1 x 1 @ 425 lbs

5

Mikey
Nantze

9:30 AM WOD

1 x 1 @ 425 lbs

6

Kody
Sporseen

5:30 PM WOD

1 x 1 @ 410 lbs

7

Billy
Montgomery

9:30 AM WOD

1 x 1 @ 405 lbs

7

Chris
Dunlap

4:30 PM WOD

1 x 1 @ 405 lbs

7

Jason
Murphy

3:30 Open Gym

1 x 1 @ 405 lbs

8

Jake
Johnson

4:30 PM WOD

1 x 1 @ 395 lbs

9

Dirk
Pierson

3:30 PM WOD

1 x 1 @ 385 lbs

10

Paul
Jones

4:30 PM WOD

1 x 1 @ 380 lbs

11

John
Graham

6:00 AM WOD

1 x 1 @ 375 lbs

12

Private

9:30 AM WOD

1 x 1 @ 365 lbs

12

Michael
Toma

3:30 Open Gym

1 x 1 @ 365 lbs

13

Chris
Rasmussen

6:30 PM WOD

1 x 1 @ 355 lbs

14

Andrea
Krahmer

4:30 PM WOD

1 x 1 @ 345 lbs

14

Curt
Wagner

4:30 PM WOD

1 x 1 @ 345 lbs

15

Alex
Przybylowski

6:00 AM WOD

1 x 1 @ 340 lbs

16

Trevor
Watson

6:00 AM WOD

1 x 3 @ 335 lbs

16

Keith
Sekishiro

6:30 PM WOD

1 x 1 @ 335 lbs

17

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 325 lbs

18

Joseph
McClish

5-7 AM Open Gym

1 x 1 @ 320 lbs

19

Erick
Hernandez

3:30 Open Gym

1 x 1 @ 305 lbs

20

Bob
Rindy

4:30 PM WOD

1 x 1 @ 300 lbs

21

Michael
McCarthy

12:00 PM WOD

1 x 1 @ 285 lbs

22

Sean
Cooper

4:30 PM WOD

3 x 3 @ 275 lbs

22

Michael
Brown

3:30 PM WOD

1 x 1 @ 275 lbs

23

Krista
Sites

5:30 PM WOD

1 x 1 @ 265 lbs

24

TIMMY
Unknown

5:30 PM WOD

1 x 1 @ 262 lbs

25

Jeffrey
Lowe

6:30 PM WOD

1 x 1 @ 260 lbs

26

Michael
Cannon

6:30 PM WOD

1 x 1 @ 255 lbs

26

Michael
Raaf

5-7 AM Open Gym

1 x 1 @ 255 lbs

27

Halley
Parker

4:30 PM WOD

1 x 1 @ 245 lbs

27

Lindsey
O’Dell

5:30 PM WOD

1 x 1 @ 245 lbs

28

Jody
Chase

6:30 PM WOD

1 x 1 @ 235 lbs

28

Shawnette
Anderson

9:30 AM WOD

1 x 1 @ 235 lbs

28

Veronica
Wilcox

12:00 PM WOD

1 x 1 @ 235 lbs

29

Rhett
Cooper

4:30 PM WOD

5 x 3 @ 225 lbs

29

Aimee
Murphy

6:00 AM WOD

1 x 1 @ 225 lbs

29

Jenni
Bollmann

3:30 PM WOD

1 x 1 @ 225 lbs

29

Kimberly
Luna

12:00 PM WOD

1 x 1 @ 225 lbs

29

Stephenie
Erickson

5:30 PM WOD

1 x 1 @ 225 lbs

30

Sarah
Taylor-Green

5:30 PM WOD

2 x 1 @ 205 lbs

30

Samantha
O’Neil

5:30 PM WOD

1 x 1 @ 205 lbs

31

Andrea
Fugate

4:30 PM WOD

1 x 1 @ 200 lbs

31

Jessica
Warburton

5:30 PM WOD

1 x 1 @ 200 lbs

32

Ashley
Zollman

12:00 PM WOD

1 x 1 @ 195 lbs

32

Ona
Lisa Wolcott

9:30 AM WOD

1 x 1 @ 195 lbs

33

Mindi
Ashby

6:00 AM WOD

5 x 3 @ 185 lbs

33

Maria
Arellano

4:30 PM WOD

1 x 1 @ 185 lbs

34

Mark
A. Toma

3:30 Open Gym

5 x 3 @ 175 lbs

34

Ingrid
Siadal

5:30 PM WOD

2 x 3 @ 175 lbs

34

Cambria
Blair

5:30 PM WOD

1 x 1 @ 175 lbs

34

Hayli
Librande

4:30 PM WOD

1 x 1 @ 175 lbs

35

Kay
Metzger

12:00 PM WOD

1 x 1 @ 170 lbs

36

Sarah
Smaldone

9:30 AM WOD

1 x 1 @ 165 lbs

36

Teri
Parkerson

4:30 PM WOD

1 x 1 @ 165 lbs

37

Dana
Toma

3:30 Open Gym

5 x 3 @ 135 lbs

37

Rachel
Toma

3:30 Open Gym

5 x 3 @ 135 lbs

38

Ariel
Chambers-Owen

6:30 PM WOD

1 x 1 @ 115 lbs

39

Jenn
Graham

6:00 AM WOD

1 x 1 @ 0 lbs

Accessory work

39

Tabitha
Dean

3:30 Open Gym

1 x 1 @ 0 lbs

showed up late :(