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Components

Power Clean + STO + F ...

Metcon

Metcon

Metcon

Settings

Workout

JUNE 30, 2022

Pre Stretch Primer

Row 300m
30 Squats
Ski 10 Cals
30 Sit ups
Bike 10 Cals
30 Push-ups

BARBELL

BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 15 cap
75 Single-unders | RX+ 25 DU's
20 KBS, 35/25/15#
15 Push-ups
10/7 Cals Bike

WOD

WOD: Metcon (Time)

CFB Benchmark WOD - "Jared"
15 cap / Opposing Ladder of work
40-30-20-10
Pull-up
5-10-15-20
Overhead Squats, 135/95 | 115/80

KIKR

KIKR: Metcon (AMRAP - Reps)

AMRAP 2 mins: Burpees

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

Whiteboard:

Thursday, June 30, 2022

Male Clients

1

Vamsi
Kamisetty

5:30 PM CrossFit

2 x 1 @ 128 lbs

2

Jason
Epperson

6:30 PM CrossFit

2 x 1 @ 110 lbs

3

Andrew
Austin

12:45 PM Open Gym

1 x 1 @ 155 lbs

3

Brian
C. Schexn ...

4:00 PM Open Gym

1 x 1 @ 140 lbs

3

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 175 lbs

3

Chris
Emert

4:00 PM Open Gym

1 x 1 @ 155 lbs

3

Chris
McAbery

12:45 PM Open Gym

1 x 1 @ 175 lbs

3

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 225 lbs

3

Howard
Nelson

5:30 AM CrossFit

1 x 1 @ 185 lbs

3

Johnny
Whisman

5:30 AM CrossFit

1 x 1 @ 205 lbs

3

Keith
Green

4:00 PM Open Gym

1 x 1 @ 175 lbs

3

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 175 lbs

3

Scott
Blakemore

5:30 PM CrossFit

1 x 1 @ 165 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 205 lbs

3

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 225 lbs

3

Tony
Sterk

4:00 PM Open Gym

1 x 1 @ 135 lbs

Female Clients

1

Cami
Lish

5:30 PM CrossFit

2 x 1 @ 75 lbs

2

Amy
Hammonds

9:00 AM CrossFit

1 x 1 @ 115 lbs

2

Angela
Hansen

5:30 PM CrossFit

1 x 1 @ 105 lbs

2

Aubrey
Baker

4:00 PM Open Gym

1 x 1 @ 120 lbs

2

Bri
Hibdon

5:30 PM CrossFit

1 x 1 @ 75 lbs

2

Candy
Wickham

9:00 AM CrossFit

1 x 1 @ 65 lbs

2

Deidre
Schexnayder

4:00 PM Open Gym

1 x 1 @ 85 lbs

2

Grace
Hadley

4:00 PM Open Gym

1 x 1 @ 75 lbs

2

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 80 lbs

2

Jennifer
Nelson

4:00 PM Open Gym

1 x 1 @ 125 lbs

2

Katie
Shoopack

9:00 AM CrossFit

1 x 1 @ 85 lbs

2

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 95 lbs

2

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 35 lbs

2

Misty
Lingnau

4:00 PM Open Gym

1 x 1 @ 110 lbs

2

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 90 lbs

2

Patty
Thompson

9:00 AM CrossFit

1 x 1 @ 125 lbs

2

Patty
Thompson

4:00 PM Open Gym

1 x 1 @ 125 lbs

2

Renee
Johnson

4:00 PM Open Gym

1 x 1 @ 155 lbs

2

Sammy
Epperson

5:30 AM CrossFit

1 x 1 @ 95 lbs

10lb PR Baby!

2

Teri
Baker

9:00 AM CrossFit

1 x 1 @ 85 lbs