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Workout

Thu 6-21-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Front Squat (5-5-3-3-1-1)

Front Squat

3: Metcon (AMRAP - Rounds)

E2MOM 16
8 Wall balls(20/14)
1 Wall Walk
8 sit-ups to stand

Wall walk-start with chest on floor. Walk feet up wall and hand towards wall. Finish with chest to wall.

Sit-up to stand-start in sit-up position on ground with knees bent. Rock back and use momentum to roll onto feet in bottom of squat. Then just stand to full extension.

Basics-air squats, burpees, sit-ups

Int-scale wallballs as needed, walk feet as high as comfortable, sit-ups to stand with post assistance.

Adv- as written.

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

Whiteboard:

Thursday, June 21, 2018

Clients:

Clients

1

Brandon
Kelly

3:30 PM WOD

1 x 1 @ 335 lbs

255-275-295-305-325

2

Josh
Moore

4:30 PM WOD

1 x 1 @ 327 lbs

3

Joe
Chase

6:30 PM WOD

1 x 1 @ 300 lbs

3

Paul
Vasend

5-7 AM Open Gym

1 x 1 @ 300 lbs

4

Andrew
Bolliger

5:30 PM WOD

1 x 1 @ 295 lbs

4

Jason
Murphy

4:30 PM WOD

1 x 1 @ 295 lbs

4

Michael
Toma

5:30 PM WOD

1 x 1 @ 295 lbs

4

Steve
South

6:30 PM WOD

1 x 1 @ 295 lbs

4

Thanh
Vo

5-7 AM Open Gym

1 x 1 @ 295 lbs

5

Ben
Morehouse

4:30 PM WOD

1 x 1 @ 255 lbs

5

Brent
Redpath

5:30 PM WOD

1 x 1 @ 255 lbs

5

Caedmon
Blair

5:30 PM WOD

1 x 1 @ 255 lbs

6

Aaron
Gerken

5:30 PM WOD

1 x 1 @ 245 lbs

6

Curt
Wagner

3:30 PM WOD

1 x 1 @ 245 lbs

6

Ted
TooTall

12:00 PM WOD

1 x 1 @ 245 lbs

7

Michael
Raaf

5-7 AM Open Gym

1 x 1 @ 225 lbs

7

Nick
Williams

4:30 PM WOD

1 x 1 @ 225 lbs

95, 115, 135, 185, 205, 225

8

Casey
Baarson

4:30 PM WOD

5 x 3 @ 215 lbs

8

Gabriel
Darland

5:30 PM WOD

1 x 1 @ 215 lbs

8

Josh
Hunt

4:30 PM WOD

1 x 1 @ 215 lbs

9

Chris
Rasmussen

6:30 PM WOD

1 x 1 @ 210 lbs

10

Alexis
Shimada

4:30 PM WOD

1 x 1 @ 195 lbs

10

Joel
Turner

5:30 PM WOD

1 x 1 @ 195 lbs

11

Alex
Przybylowski

6:00 AM WOD

2 x 1 @ 190 lbs

5x145, 5x165, 3x175, 3x185, 2x190

12

Angela
Rodriguez

5:30 PM WOD

1 x 1 @ 185 lbs

12

Katie
Lundberg

4:30 PM WOD

1 x 1 @ 185 lbs

12

Michael
Cannon

6:30 PM WOD

1 x 1 @ 185 lbs

12

Michael
George

4:30 PM WOD

1 x 1 @ 185 lbs

13

Morgan
Iacolucci

5-7 AM Open Gym

1 x 1 @ 180 lbs

Bench press

13

Nicole
Miller

3:30 PM WOD

1 x 1 @ 180 lbs

pr

14

Krista
Rogue

3:30 PM WOD

1 x 1 @ 170 lbs

14

TIMMY
Unknown

6:30 PM WOD

1 x 1 @ 170 lbs

15

Amanda
Koonce

3:30 PM WOD

1 x 1 @ 165 lbs

15

Amy
Tooley

9:30 AM WOD

1 x 1 @ 165 lbs

15

David
Ludi

5:30 PM WOD

1 x 1 @ 165 lbs

15

Finlay
Riehl

12:00 PM WOD

1 x 1 @ 165 lbs

15

Jon
Erickson

6:30 PM WOD

1 x 1 @ 165 lbs

15

Josie
Blankenship

9:30 AM WOD

1 x 1 @ 165 lbs

15

Nikki
Nelson

9:30 AM WOD

1 x 1 @ 165 lbs

15

Veronica
Wilcox

12:00 PM WOD

1 x 1 @ 165 lbs

16

Brandi
Keady

12:00 PM WOD

1 x 1 @ 155 lbs

16

Sarah
Taylor-Green

3:30 PM WOD

1 x 1 @ 155 lbs

17

Jody
Chase

6:30 PM WOD

1 x 1 @ 150 lbs

18

Claire
Nettleton

9:30 AM WOD

2 x 1 @ 145 lbs

18

Michael
McCarthy

12:00 PM WOD

1 x 1 @ 145 lbs

18

Tammy
Fleming

9:30 AM WOD

1 x 1 @ 145 lbs

19

Samantha
O’Neil

5:30 PM WOD

2 x 1 @ 140 lbs

19

Maylea
Tooze

5:30 PM WOD

1 x 1 @ 140 lbs

20

Aimee
Murphy

6:00 AM WOD

1 x 1 @ 135 lbs

20

Ashley
Zollman

3:30 PM WOD

1 x 1 @ 135 lbs

20

Ingrid
Siadal

5:30 PM WOD

1 x 1 @ 135 lbs

20

Shawnette
Anderson

9:30 AM WOD

1 x 1 @ 135 lbs

21

Carrie
Montgomery

9:30 AM WOD

1 x 1 @ 125 lbs

21

Maria
Arellano

4:30 PM WOD

1 x 1 @ 125 lbs

21

Olivia
Dias

5-7 AM Open Gym

1 x 1 @ 125 lbs

22

Jessica
Warburton

6:30 PM WOD

1 x 1 @ 120 lbs

23

Halley
Parker

4:30 PM WOD

1 x 1 @ 115 lbs

24

Lynette
Hawkins

12:00 PM WOD

1 x 1 @ 105 lbs

25

Katie
Ingram

6:30 PM WOD

7 x 3 @ 95 lbs

25

janiva
Lomas

6:30 PM WOD

1 x 1 @ 95 lbs

26

Tori
Shine

3:30 PM WOD

1 x 1 @ 90 lbs

27

Teri
Parkerson

4:30 PM WOD

1 x 1 @ 80 lbs

28

Teddi
Tate

4:30 PM WOD

5 x 5 @ 35 lbs

29

Private

4:30 PM WOD

1 x 1 @ 0 lbs

29

Mikey
Nantze

9:30 AM WOD

1 x 1 @ 0 lbs

5x255 3x275 1x295