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Components

Metcon

Lateral Raises

Settings

Workout

6/14/18

Metcon

Metcon (Time)

For Time:
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups

RX C2B

Strength

Lateral Raises (4x12)

25/15# DB

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

Whiteboard:

Thursday, June 14, 2018

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

11:51

2

Eli
Joy

5:30 PM CrossFit

15:33

3

Derrick
Ledford

5:30 PM CrossFit

16:33

4

Colby
Wollak

4:00 PM CrossFit

29:24

5

Hap
Clayton

8:30AM CrossFit Class

6:24

c2b

6

Eric
Olinger

12:00 PM CrossFit

9:49

7

Jason
Leach

12:00 PM CrossFit

10:02

8

Justin
Lincoln

8:30AM CrossFit Class

18:30

9

Jumpin Jack
Schneider

4:00 PM CrossFit

9:37

50,40,30,20,10 ab mat 10,8,6,4,2 PU

10

Danny
Eckard

8:30AM CrossFit Class

9:58

5:30 am, singles and jumping PUs

11

Andy
Pridmore

9:30 AM CrossFit

10:12

SU 2:1, Pull Up

12

Bob
Swadley

12:00 PM CrossFit

10:37

PU

13

Brent
Miller

8:30AM CrossFit Class

10:52

DU's / pullups

14

Joshua
Watson

8:30AM CrossFit Class

11:04

15

Ryan
Walsh

4:00 PM CrossFit

14:21

6 DU!!! I DID IT!!

16

Todd
Mashburn

9:30 AM CrossFit

15:37

DU but jumping pull ups

17

Private

5:30 AM CrossFit

18:04

18

Todd
Mehrmann

4:00 PM CrossFit

18:10

100 du....then 1/2 for the rest ....pu

19

Devon
Speckman

6:30 PM CrossFit

0:00

worked on DU and MU

Female Clients

1

Myra
Harmon

8:30AM CrossFit Class

6:42

2

Maddy
Fero

8:30AM CrossFit Class

7:43

3

Kelly
Nouri

9:30 AM CrossFit

13:08

4

Laurie
Dymes

6:30 PM CrossFit

9:44

530 am Singles, rr

5

Leslie
Auton

6:30 PM CrossFit

9:57

bike (1:30; 1:15; 1:00; :45; :30), RR

5

Stacey
Nance

6:30 PM CrossFit

9:57

bike, RR

6

Maria
Wilson

5:30 AM CrossFit

10:34

Single. 10lb db rows.

7

Jennifer
Eckard

9:30 AM CrossFit

10:51

DU work/jumping neg PUs

8

Rhonda
Halford

12:00 PM CrossFit

11:08

rr

9

Amy
Plonk

8:30AM CrossFit Class

12:40

50,40,30,20,10 DU pull ups

10

Monica
Leatherman

9:30 AM CrossFit

13:19

pul ups

11

Shelly
Walsh

4:00 PM CrossFit

13:23

Doubled up SUs; negative bar thing

12

Shannon
Fichter

8:30AM CrossFit Class

14:08

Every last DU, banded pu

13

Teeter
Miller

5:30 PM CrossFit

15:11

2 rounds - work du, jump pu

14

Melissa
Holden

4:00 PM CrossFit

18:36

50,40,30,20,10 DUs. RR

15

Jennifer
Taylor

4:00 PM CrossFit

0:00

500 meter row, 21-15-9 Air Squats, Sit ups. Short on time.

15

Stacy
Speckman

6:30 PM CrossFit

0:00

got a few double unders thanks to LESLIE!!!!