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WOD - Friday, July 6th, 2018

Gymnastics

EMOM 20

Min 1 = 35s Battle Ropes (Varied)
Min 2 = 35s Single Arm Front Plank R*
Min 3 = 10/7 Assault Bike Calories
Min 4 = 35s Single Arm Front Plank L
Min 5 = 15 Hip Extensions or Supermans

*See link below starting at 28 sec mark
https://www.youtube.com/watch?v=HVi6im-rKZU&list=FLFDP0Xe22SW2wgcm67LUZdA

Metcon

Metcon (AMRAP - Rounds and Reps)

"Death by Power Cleans"

Min 1 = 1 Power Clean (135/85)
Min 2 = 2 Power Cleans
Min 3 = 3 Power Cleans, etc...

Cap of 15 Minutes
Rx+= (155/105)
Rx55+ and Scaled (95/65)

Enter score as rounds completed plus reps in uncompleted round.

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

Whiteboard:

Friday, July 06, 2018

Male Clients

1

Donnie
Barbour

4:30 PM CrossFit

12 + 7

2

Private

4:30 PM CrossFit

10 + 9

3

Robert
Self

5:00 AM CrossFit

10 + 6

4

Paul
Miller

8:00 AM CrossFit

10 + 0

5

Jason
Brown

8:00 AM CrossFit

8 + 6

6

Bryan
Bureau

4:30 PM CrossFit

13 + 13

7

Mark
Paparo

6:00 AM CrossFit

12 + 8

8

Rich
Marino

4:30 PM CrossFit

11 + 8

9

Mike
Brown

5:00 AM CrossFit

11 + 7

10

Dennis
Shelton

10:00 AM CrossFit

10 + 10

11

Wallis
Shoppy

5:00 AM CrossFit

10 + 7

12

Dave
Lombardo

5:00 AM CrossFit

10 + 6

13

David
Johnson

8:00 AM CrossFit

10 + 5

13

Mike
McCleery

4:30 PM CrossFit

10 + 5

13

Tom
Boyle

5:00 AM CrossFit

10 + 5

14

Brennan
Wesolowski

10:00 AM CrossFit

9 + 6

ASU PHX

14

Dale
Rinkenberger

Drive Thru

9 + 6

15

Brian
Watson

Drive Thru

8 + 5

16

Syed
Ali

Drive Thru

12 + 7

105

17

Harris
Frank

5:00 AM CrossFit

12 + 3

75#

18

Ben
Reid

4:30 PM CrossFit

11 + 7

Masters 115#

19

Alan
Bowers

4:30 PM CrossFit

11 + 6

95#

20

Aiden
Bryant

4:30 PM CrossFit

10 + 9

95#

20

Chris
Bryant

4:30 PM CrossFit

10 + 9

95#

21

Chris
Davis

5:30 PM CrossFit

10 + 6

115#

22

Erik
Manning

5:30 PM CrossFit

10 + 5

95

23

Jason
Jones

5:00 AM CrossFit

10 + 0

75#

24

Alex
Davis

5:30 PM CrossFit

9 + 10

25

Justin
Ramer

10:00 AM CrossFit

9 + 7

95#

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

10 + 10

2

Andrea
Bauer

8:00 AM CrossFit

10 + 6

3

Vicki
Mason

5:30 PM CrossFit

9 + 8

4

Private

Drive Thru

9 + 7

5

Molly
Clark

4:30 PM CrossFit

8 + 5

Masters scale

6

Sherry
Godfrey

6:00 AM CrossFit

11 + 6

7

Sharon
Brooks

8:00 AM CrossFit

10 + 9

Masters

8

Amanda
Bogard

Drive Thru

10 + 8

9

Victoria
Duncan

5:30 PM CrossFit

10 + 4

10

Allison
Elliott

5:00 AM CrossFit

9 + 6

11

Lily
Anderson

10:00 AM CrossFit

9 + 5

12

Marcy
Butler

8:00 AM CrossFit

15 + 15

45#

13

Karen
Sagon

6:00 AM CrossFit

15 + 0

35lbs

13

Linda
Wright

6:00 AM CrossFit

15 + 0

35#

13

Melisa
Raney

10:00 AM CrossFit

15 + 0

35#

13

Shannon
Gaines

6:00 AM CrossFit

15 + 0

35lb

13

Terry
VanHoy

6:00 AM CrossFit

15 + 0

35#

14

Hillary
Paparo

6:00 AM CrossFit

14 + 12

35lbs

15

Brenda
Miller

8:00 AM CrossFit

13 + 8

65#

16

Julia
Hodge

6:00 AM CrossFit

13 + 1

35lb

17

Rebecca
Shoppy

4:30 PM CrossFit

12 + 0

55lb

18

Hannah
Padovano

4:30 PM CrossFit

11 + 4

19

Tracy
Jennings

6:00 AM CrossFit

11 + 3

65lbs

20

Teresa
Eubanks

8:00 AM CrossFit

11 + 0

45#

21

Lisa
Zawacki

10:00 AM CrossFit

10 + 8

#75

22

Carme
Boehringer

8:00 AM CrossFit

10 + 0

55#

23

Selena
Richter

Drive Thru

9 + 9

65

24

Kerry
Welch

10:00 AM CrossFit

9 + 7

65

25

Angie
Bryant

4:30 PM CrossFit

9 + 6

75#

25

Karlye
Ramer

10:00 AM CrossFit

9 + 6

75# PC

26

Florisa
Acosta

8:00 AM CrossFit

9 + 1

75 lbs

27

Kim
Hullett

8:00 AM CrossFit

9 + 0

55#

28

Amy
Linton

10:00 AM CrossFit

8 + 7

65#

29

Julie
Fowler

Drive Thru

7 + 5

65

30

Debbie
Weaver

5:00 AM CrossFit

6 + 0

35lbs