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Captain Crunch

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Workout

6/26/18

Eric and I will be out of town for a few days. There are minimal changes to our class times. To make up for the two 6:30am classes we will have a 6:30am this Thursday and next Thursday. Friday June 29th 6:30am only CANCELLED Saturday June 30th all covered Sunday July 1st CANCELLED Monday July 2nd 6:30am only CANCELLED Tuesday July 3rd all covered

Weightlifting

Clean and Jerk Complex (5 deads + 3 hang power cleans + 1 split jerk) (On the 2:00 x 6 Sets, Climbing)

Metcon

Captain Crunch (3 Rounds for reps)

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

ADV RX as written
RX 75/55 95/75 135/95

Extra Gymnastics Work

Metcon (No Measure)

10 Minutes of Handstand Walking Practice

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

Whiteboard:

Tuesday, June 26, 2018

Male Clients

1

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 225 lbs

2

Erich
Cloninger

4:00 PM CrossFit

1 x 1 @ 215 lbs

2

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 215 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 205 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 200 lbs

5

Private

5:30 AM CrossFit

1 x 1 @ 195 lbs

6

Andy
Pridmore

6:30 PM CrossFit

1 x 1 @ 185 lbs

6

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 185 lbs

6

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 185 lbs

7

Bob
Swadley

8:30AM CrossFit Class

1 x 1 @ 175 lbs

7

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 175 lbs

7

Chris
Morales

6:30 PM CrossFit

1 x 1 @ 175 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 175 lbs

7

Jonathan
Austin

5:30 AM CrossFit

1 x 1 @ 175 lbs

7

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 175 lbs

7

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 175 lbs

8

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 170 lbs

9

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 165 lbs

10

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 155 lbs

10

malachi
mcquien

9:30 AM CrossFit

1 x 1 @ 155 lbs

11

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 145 lbs

12

Jay
Parkhurst

6:30 PM CrossFit

1 x 1 @ 135 lbs

13

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 125 lbs

13

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 125 lbs

14

Joey
Quilla

12:00 PM CrossFit

1 x 1 @ 115 lbs

15

Jim
Tuttle

9:30 AM CrossFit

1 x 1 @ 105 lbs

16

Scott
Buckstad

4:00 PM CrossFit

1 x 1 @ 100 lbs

17

dave
nodine

4:00 PM CrossFit

1 x 1 @ 0 lbs

1st day: 35# hang cleans

17

Stephen
Kent

12:00 PM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 185 lbs

2

Kim
Quilla

12:00 PM CrossFit

1 x 1 @ 155 lbs

3

Jill
Olinger

4:00 PM CrossFit

1 x 1 @ 135 lbs

4

Jenn
Warcola

9:30 AM CrossFit

1 x 1 @ 130 lbs

5

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 125 lbs

6

Katie
Powell

9:30 AM CrossFit

1 x 1 @ 120 lbs

7

Brittany
Buckstad

8:30AM CrossFit Class

1 x 1 @ 115 lbs

7

Cambell
Vander Haar

9:30 AM CrossFit

1 x 1 @ 115 lbs

7

Hillary
Ledford

5:30 PM CrossFit

1 x 1 @ 115 lbs

7

Jennifer
Taylor

12:00 PM CrossFit

1 x 1 @ 115 lbs

8

Miranda
Morales

9:30 AM CrossFit

1 x 1 @ 110 lbs

ugly w running shoes

9

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 105 lbs

9

Maddy
Fero

5:30 AM CrossFit

1 x 1 @ 105 lbs

9

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 105 lbs

10

Cindy
Orr

4:00 PM CrossFit

1 x 1 @ 100 lbs

11

Hillary
May

6:30 PM CrossFit

1 x 1 @ 95 lbs

11

Katie
Tuttle

9:30 AM CrossFit

1 x 1 @ 95 lbs

11

Private

8:30AM CrossFit Class

1 x 1 @ 95 lbs

11

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 95 lbs

11

Teeter
Miller

5:30 PM CrossFit

1 x 1 @ 95 lbs

12

Amy
Plonk

8:30AM CrossFit Class

1 x 1 @ 90 lbs

12

Leslie
Auton

8:30AM CrossFit Class

1 x 1 @ 90 lbs

shared bar with my friend, AMY!! :)

12

Monica
Leatherman

8:30AM CrossFit Class

1 x 1 @ 90 lbs

13

Emily
Wagner

5:30 PM CrossFit

1 x 1 @ 85 lbs

13

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 85 lbs

13

Maggie
Gaspar

12:00 PM CrossFit

1 x 1 @ 85 lbs

13

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 85 lbs

14

Angie
Clayton

6:30 AM CrossFit

1 x 1 @ 75 lbs

14

Nikki
Stewart

8:30AM CrossFit Class

1 x 1 @ 75 lbs

15

Virginia
Overbay

9:30 AM CrossFit

1 x 1 @ 70 lbs

16

Lilly
STump

6:30 PM CrossFit

1 x 1 @ 65 lbs

17

Mariah
Conner

9:30 AM CrossFit

1 x 1 @ 60 lbs

17

Shelly
Walsh

6:30 AM CrossFit

1 x 1 @ 60 lbs

18

Jennifer
Pridmore

6:30 PM CrossFit

1 x 1 @ 55 lbs

18

Pam
Floberg

5:30 PM CrossFit

1 x 1 @ 55 lbs