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Components

Metcon

Diane

Settings

Workout

Sat

Main WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 20 of
Complete the following complex
1 power clean 185 / 135
1 front squat
1 shoulder to OH - any way
Then add 1 rep to complex ,
2 power cleans
2 front squats
2 S2OH....etc
If you complete 6 rounds and 5 front squats your score will be 6+12 (7+5)

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

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

Whiteboard:

Saturday, July 09, 2016

Male Clients

1

Mike
Ford

9:30 AM CrossFit

6 + 18

2

Joe
Rayburn

9:30 AM CrossFit

6 + 14

3

Avery
Jessup

7:00 AM CrossFit

6 + 6

4

Dave
Anderson

9:30 AM CrossFit

11 + 16

#95 - Light Sprained Wrist

5

Private

8:15 AM CrossFit

11 + 13

6

Jason
Roraback

7:00 AM CrossFit

10 + 0

75 unbroken sets

7

Alex
Matsuda

7:00 AM CrossFit

9 + 25

75#

8

Connor
Warren

7:00 AM CrossFit

9 + 21

55 lbs

9

Chris
Pearcey

8:15 AM CrossFit

9 + 20

95#

10

Fred
Peterson

8:15 AM CrossFit

9 + 18

95#

11

Fahad
Al-Wetaid

7:00 AM CrossFit

9 + 12

135# down to 115#

12

Aaron
Johnston

7:00 AM CrossFit

9 + 7

#135

13

Jens
Deppe

8:15 AM CrossFit

8 + 15

started with #125 for 3 rounds went to #95 for the rest

14

Daniel
Thompson

9:30 AM CrossFit

8 + 14

95#

14

Mathew
Warren

7:00 AM CrossFit

8 + 14

135# bar

15

Jonathan
Bermudez

7:00 AM CrossFit

7 + 20

95#

16

Andy
Mount

9:30 AM CrossFit

7 + 16

#145

17

HP
Park

9:30 AM CrossFit

7 + 10

155#.

18

Private

8:15 AM CrossFit

0 + 0

Female Clients

1

Hayley
Gooding

8:15 AM CrossFit

9 + 1

2

Colleen
Beatty

9:30 AM CrossFit

7 + 13

3

Kayt
Gooding

8:15 AM CrossFit

7 + 8

4

Teresa
Morescalchi

7:00 AM CrossFit

11 + 3

70#, 65,55

5

Colette
Matsuda

7:00 AM CrossFit

10 + 20

85#

6

Rana
Schnaubelt

7:00 AM CrossFit

9 + 6

#85

7

Jessica
Riordan

9:30 AM CrossFit

8 + 19

8

Sasha
DeSilva

9:30 AM CrossFit

8 + 0

105#

9

Sarah
Allgood

8:15 AM CrossFit

7 + 19

115#

10

Courtney
Floersch

9:30 AM CrossFit

7 + 16

85lbs

11

Katie
Wurzbach-L ...

7:00 AM CrossFit

7 + 15

#115

12

Lissa
Wickstrom

8:15 AM CrossFit

7 + 12

3rds @105#, 4@95#

13

Christine
Ford

9:30 AM CrossFit

7 + 8

115

13

Erin
Rabidoux

9:30 AM CrossFit

7 + 8

13

miki
hipp

8:15 AM CrossFit

7 + 8

2rd@135 5rd@125, 115rest