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Components

Bamboo press

Metcon

Settings

Workout

Friday

Warm-up

2X
1 Arm hold on pullup bar (:10/:10)
10 Hollow bycicle

Gymnastics

Metcon (No Measure)

3X
10 Jumping jacks
10 Wind mills (5/5)
3 Skin the cats
3 MU transitions(Low rings)
10 Pushups

Weightlifting

Bamboo press (5X3)

Metcon

Metcon (Time)

For time:
100 Double unders
10 Muscle ups
80 Double unders
8 Muscle ups
60 Double unders
6 Muscle ups
40 Double unders
4 Muscle ups
20 Double unders
2 Muscle ups

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Whiteboard:

Friday, June 22, 2018

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

5 x 3 @ 135 lbs

2

Brian
Justusson

8:00 AM CrossFit

5 x 3 @ 100 lbs

3

Alec
Wolfram

5:00 PM CrossFit

5 x 3 @ 97 lbs

1 set with 35 KB

4

Andrew
Komoroski

6:00 AM CrossFit

5 x 3 @ 81 lbs

4

David
Goldschmidt

8:00 AM CrossFit

5 x 3 @ 81 lbs

4

jacob
popek

8:00 AM CrossFit

5 x 3 @ 81 lbs

4

James
Dicken

6:00 AM CrossFit

5 x 3 @ 81 lbs

5

Jared
Van Anne

12:00 PM Open gym

3 x 10 @ 50 lbs

one arm dumbbell press... strength is balancing

5

Michael
Beitenman

5:00 PM CrossFit

3 x 3 @ 125 lbs

5

Sam
Steffen

6:00 AM CrossFit

2 x 3 @ 101 lbs

5

Dusty
Schmidt

6:00 AM CrossFit

1 x 3 @ 157 lbs

5

Grant
Beavers

6:00 PM CrossFit

1 x 2 @ 97 lbs

Female Clients

1

Lauren
Muehling

6:00 AM CrossFit

5 x 3 @ 85 lbs

2

Chelci
Richardson

8:00 AM CrossFit

5 x 3 @ 71 lbs

3

Allison
Justusson

8:00 AM CrossFit

5 x 3 @ 55 lbs

3

Becky
Weinstein

6:00 AM CrossFit

5 x 3 @ 55 lbs

4

Joanna
Beatrice

5:00 AM CrossFit

5 x 3 @ 35 lbs

bamboo bench

5

Stacy
Swiney

8:00 AM CrossFit

1 x 3 @ 76 lbs

4 sets at 71

5

Kathy
Williamson

5:00 PM CrossFit

1 x 1 @ 71 lbs