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Workout

6/27/17

5:30am please wear something bright. No one that works down that block is expecting us to be running down the road especially in the dark.

Metcon

Metcon (Time)

For Time:
Cash-in 1 mile run
30 KB Swings (32/24kg)
20 Burpees

1 mile run is Cross-over our neighbors parking lot and turn right down that block to the end of the cul-de-sac and back.

Metcon

Metcon (2 Rounds for reps)

EMOM 0-3
10-15 T2B
EMOM 3-6
5 Clean & Jerks (165/115)

3 total min for both movements. Pick a rep # you can do EMOM for 3 min
Round 1 reps is total for T2B and R2 reps is total for C&J

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

Whiteboard:

Tuesday, June 27, 2017

Male Clients

1

Private

12:00 PM CrossFit

7:45

2

Darius
Nouri

8:30AM CrossFit Class

8:12

3

Colby
Wollak

CrossFit: 5:30 PM

8:24

3

Kyle
Baker

5:30 AM CrossFit

8:24

4

Brandon
Hedrick

5:30 AM CrossFit

8:25

5:38 mile?

5

Daniel
Leatherman

5:30 AM CrossFit

8:26

6

Derrick
Ledford

CrossFit: 5:30 PM

8:37

7

Toni
Huber

6:30 PM CrossFit

8:59

8

Private

5:30 AM CrossFit

9:22

9

Eric
Olinger

CrossFit: 5:30 PM

9:50

10

Brent
Miller

8:30AM CrossFit Class

10:01

11

Patrick
Mizzell

9:30 AM CrossFit

10:39

12

Bob
Swadley

8:30AM CrossFit Class

10:47

13

Jonathan
Austin

5:30 AM CrossFit

11:20

14

Lanny
Natoli

CrossFit: 5:30 PM

11:23

😭😲💩

15

Jonah
Johnston

12:00 PM CrossFit

9:14

6:02 Mile

16

Tommy
Grey

CrossFit: 5:30 PM

9:25

24kg KB

17

Tom
Collins

4:00 PM CrossFit

9:27

Air squats for kb

18

Bill
Knight

6:30 PM CrossFit

9:59

19

Brady
Swadley

8:30AM CrossFit Class

10:45

20

Marcio
Lima

CrossFit: 5:30 PM

10:49

Row

21

Justin
Lincoln

5:30 AM CrossFit

11:05

24#

Female Clients

1

Jill
Olinger

CrossFit: 5:30 PM

8:28

2

Myra
Harmon

4:00 PM CrossFit

9:28

3

Hillary
Ledford

CrossFit: 5:30 PM

9:32

6:11 run

4

Miranda
Morales

9:30 AM CrossFit

10:39

5

Katie
Tuttle

4:00 PM CrossFit

11:54

8:05 run

6

Jenn
Warcola

9:30 AM CrossFit

12:37

7

Nikki
Stewart

CrossFit: 5:30 PM

8:40

Accidentally skipped 10 kb swings read it wrong, 16 kg

8

Maddy
Fero

5:30 AM CrossFit

8:55

16#

9

Leslie
Auton

6:30 PM CrossFit

9:10

Bike for run 24kg KBS

10

Shannon
Fichter

5:30 AM CrossFit

9:58

12 kg

11

Cambell
Vander Haar

12:00 PM CrossFit

10:24

24kg

12

Private

9:30 AM CrossFit

10:39

13

Kelly
Nouri

8:30AM CrossFit Class

10:40

16kg

14

Monica
Leatherman

12:00 PM CrossFit

10:41

16 kg ;

15

Katie
Powell

9:30 AM CrossFit

11:06

1 mile row, 16kg, scaled burpees on rower

16

Adrianne
Glezen

4:00 PM CrossFit

11:29

12kg

17

Ashley
Dellinger

5:30 AM CrossFit

11:46

16

18

Melissa
Holden

8:30AM CrossFit Class

12:02

12 kg

19

Amanda
Vander Haar

4:00 PM CrossFit

12:14

Ran with Owen 12kg

20

Lisa
Hummel

CrossFit: 5:30 PM

12:28

Bike for run