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Components
Zercher Squat
Nasty Girls
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (18/20)
Workout
Tuesday
Strength
Zercher Squat (5x3 (you choose weights))
Zercher Squat
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
-Muscle-ups are on the rings.
-MU scale= C2B Pull-ups
-If you are beat up from yesterday then scale on the weights
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 19, 2018
Male Clients
1
John
Wedding
4:30 PM CrossFit
1 x 3 @ 255 lbs
1
Mark
Barnhart
4:30 PM CrossFit
1 x 3 @ 255 lbs
2
John
O'Keefe
12:15 PM CrossFit
1 x 3 @ 245 lbs
3
Michael
Vogl
6:00 AM CrossFit
1 x 3 @ 225 lbs
only time to do three sets 'The window is open" #135, #185, #225,...
4
Kevin
Gilbert
8:15 AM CrossFit
1 x 3 @ 195 lbs
5
Chris
Bowen
4:30 PM CrossFit
1 x 3 @ 165 lbs
5
Mark
Richardson
4:30 PM CrossFit
1 x 3 @ 165 lbs
6
Ian
Whittington
5:30 PM CrossFit
1 x 3 @ 155 lbs
6
Kevin
Lacjak
5:30 PM CrossFit
1 x 3 @ 155 lbs
7
Doug
Kittelsen
8:15 AM CrossFit
1 x 3 @ 145 lbs
7
Private
5:30 PM CrossFit
1 x 3 @ 145 lbs
7
paul
lacjak
5:30 PM CrossFit
1 x 3 @ 145 lbs
8
The
Kyle Stults
12:15 PM CrossFit
1 x 3 @ 125 lbs
9
Connor
Culligan
5:30 PM CrossFit
1 x 3 @ 95 lbs
9
John
Hays
9:30 AM CrossFit
1 x 3 @ 95 lbs
9
Keith
Davis
5:30 PM CrossFit
1 x 3 @ 95 lbs
9
Private
6:00 AM CrossFit
1 x 3 @ 95 lbs
10
Dan
Lincoln
6:00 AM CrossFit
1 x 3 @ 90 lbs
Female Clients
1
Christina
Griggs
8:15 AM CrossFit
1 x 3 @ 135 lbs
1
Holly
Oglesby
8:15 AM CrossFit
1 x 3 @ 135 lbs
2
Angie
O'Keefe
8:15 AM CrossFit
1 x 3 @ 125 lbs
2
Kelly
Burns
8:15 AM CrossFit
1 x 3 @ 125 lbs
2
Lia
Christians
8:15 AM CrossFit
1 x 3 @ 125 lbs
3
Annie
Dougherty
5:30 PM CrossFit
1 x 3 @ 95 lbs
3
Diana
Roberts
12:15 PM CrossFit
1 x 3 @ 95 lbs
3
Liz
Krupa
8:15 AM CrossFit
1 x 3 @ 95 lbs
3
MaryBeth
Price
8:15 AM CrossFit
1 x 3 @ 95 lbs
4
Teri
Heines
5:30 PM CrossFit
1 x 3 @ 90 lbs
5
Johana
Matuskova
5:30 PM CrossFit
1 x 3 @ 85 lbs
5
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 85 lbs
5
Kristina
Barnhart
5:30 PM CrossFit
1 x 3 @ 85 lbs
6
Destiny
Pannell
6:00 AM CrossFit
1 x 3 @ 75 lbs
7
Karin
Thomsen
5:30 PM CrossFit
1 x 3 @ 60 lbs
7
Vicki
Spicer
5:30 PM CrossFit
1 x 3 @ 60 lbs
8
Jessica
Lessig
6:00 AM CrossFit
1 x 3 @ 55 lbs
8
kathy
long
8:15 AM CrossFit
1 x 3 @ 55 lbs
9
Private
12:15 PM CrossFit
1 x 3 @ 50 lbs
10
Ruthann
Christensen
12:15 PM CrossFit
1 x 3 @ 7 lbs
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