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Components

Metcon

Row/HPC/T-2-B

Settings

Workout

7/5/2017

In's

3x15 GHD Sit-ups

Yoga/Mobility

Banded Hamstrings

Warm-up

Warm Up Deadlifts

Run 200m
Then 2 Rounds
12 Air Squats
12 Stiff Leg Deads w/ KB
12 Regular Dead lifts w/ KB

WOD

Metcon (AMRAP - Rounds and Reps)

35 Minute Partner AMRAP. You go, I go:
Run 800 meters
20 Deadlifts, 315/225
Run 800 meters
100 Sit-ups

Spec Ops Training

Mental note

Hopefully no one is too hung over from celebrating Freedom, 'Merica. F&%K Yeah. With the remainder of this week we will be doing Metabolic Conditioning. New strength cycle will begin fresh on monday.

Row/HPC/T-2-B (Time)

3 rounds for time
500m Row
6 Hang power cleans
12 Toes-2-Bar
Rx:185/135
Rx+:225/155

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

Whiteboard:

Wednesday, July 05, 2017

Male Clients

1

Jordan
Brewer

4:10PM CrossFit

2 + 23

Partner with Lloyd

1

LLOYD
HARRIS

4:10PM CrossFit

2 + 23

2

Grant
McHaney

5:20 PM CrossFit

2 + 15

Partner: Jared

2

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

2 + 15

Partner: Grant (always slows him down)

3

Gary the Snail
(Sean Gresham)

5:20 PM CrossFit

2 + 24

w/Nick 275#

4

Private

5:20 PM CrossFit

2 + 12

5

Brett
Simmon

4:10PM CrossFit

2 + 4

225DL

6

Gary the Snail
(Sean Gresham)

4:10PM CrossFit

2 + 0

w/Lance #275

Female Clients

1

Janet
James

5:20 AM CrossFit

3 + 28

with Steph the Swift. 135# DL for me

1

Steph
Karins

5:20 AM CrossFit

3 + 28

155# w/ Janet!

2

Geralynn
Hughes

6:30 AM CrossFit

2 + 29

85lb DL w/Kaitlyn

2

Kaitlyn
Vogel

6:30 AM CrossFit

2 + 29

25lb deadlift row

3

Brianne
LeBlanc

9:30 AM CrossFit

2 + 8

Solo, 175lb DL. Finished 800 meter run.

3

Lauren
Leet

CrossFit/Foundations 6:30...

2 + 8

145 DL We/ Shelby

3

Shelby
Welbaum

CrossFit/Foundations 6:30...

2 + 8

115# DL

4

Leianna
Cooper

CrossFit/Foundations 6:30...

2 + 6

135#

4

Vanessa
Campos

CrossFit/Foundations 6:30...

2 + 6

35 lbs for deadlifts

5

Private

4:10PM CrossFit

2 + 4

6

Andrea
Sierra

4:10PM CrossFit

2 + 2

105lb DL

7

Christina
Tovar

5:20 PM CrossFit

2 + 0

205# w/katie sooooooo effin hot

7

Private

Lift Sesh w/ Jared 3PM-4P...

2 + 0

7

Katie
Harris

5:20 PM CrossFit

2 + 0

205# DL.. partnered with Christina!!

7

Katie
Jaquet

4:10PM CrossFit

2 + 0

125lb deads; rowed 800 for second round instead of running; partn...

7

Private

4:10PM CrossFit

2 + 0

8

Buffie
Plack

Open Gym 7:30AM-9:30AM

1 + 35

115lb

8

Heather
Powell

Open Gym 7:30AM-9:30AM

1 + 35

115#; partnered with buffie

9

jennifer
wujciak

5:20 PM CrossFit

1 + 0

10 dead lifts 55 lbs 200 meter