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Components

Shoulder Press

Metcon

Settings

Workout

7/9/18

Happy Birthday Jonah!

Weightlifting

Shoulder Press

Shoulder Press

Bar x 20
1x4 50%
1x3 60%
1x2 70%
3x3 85%
2x5 75%

Metcon

Metcon (Time)

ADV RX
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

RX
30 Snatches (95/65)
10 C2B
30 Clean and Jerks (95/65)
10 C2B
30 Thrusters (95/65)
10 C2B

Fitness
30 Snatches (75/55)
Pull-ups
30 Clean and Jerks (75/55)
Pull-ups
30 Thrusters (75/55)
Pull-ups

Core work

Metcon (No Measure)

Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off

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

Whiteboard:

Monday, July 09, 2018

Male Clients

1

Derrick
Ledford

5:30 PM CrossFit

3 x 3 @ 180 lbs

2

Jumpin Jack
Schneider

4:00 PM CrossFit

3 x 3 @ 175 lbs

3

Bob
Swadley

12:00 PM CrossFit

3 x 3 @ 160 lbs

4

Kyle
Baker

4:00 PM CrossFit

3 x 3 @ 155 lbs

5

Erich
Cloninger

5:30 PM CrossFit

3 x 3 @ 150 lbs

6

Brent
Miller

8:30AM CrossFit Class

3 x 3 @ 145 lbs

6

Dane
Sonnenberg

4:00 PM CrossFit

3 x 3 @ 145 lbs

6

Private

8:30AM CrossFit Class

3 x 3 @ 145 lbs

6

Patrick
Mizzell

8:30AM CrossFit Class

3 x 3 @ 145 lbs

7

Eric
Olinger

12:00 PM CrossFit

3 x 3 @ 140 lbs

7

Hap
Clayton

9:30 AM CrossFit

3 x 3 @ 140 lbs

7

trent
Post

8:30AM CrossFit Class

3 x 3 @ 140 lbs

8

Colby
Wollak

4:00 PM CrossFit

3 x 3 @ 135 lbs

9

Alto
Shambles

8:30AM CrossFit Class

3 x 3 @ 125 lbs

9

Johnny
Quilla

4:00 PM CrossFit

3 x 3 @ 125 lbs

9

Jonathan
Austin

5:30 AM CrossFit

3 x 3 @ 125 lbs

9

Josh
Roberts

6:30 PM CrossFit

3 x 3 @ 125 lbs

9

King
of Verdict ...

6:30 PM CrossFit

3 x 3 @ 125 lbs

9

Scotty
In Route

8:30AM CrossFit Class

3 x 3 @ 125 lbs

9

Todd
Mehrmann

4:00 PM CrossFit

3 x 3 @ 125 lbs

10

Lanny
Natoli

5:30 PM CrossFit

3 x 3 @ 120 lbs

11

Ken
Buckstad

5:30 AM CrossFit

3 x 3 @ 115 lbs

11

Stephen
Kent

5:30 AM CrossFit

3 x 3 @ 115 lbs

12

Jason
Blackwell

9:30 AM CrossFit

3 x 3 @ 110 lbs

13

Daniel
Leatherman

5:30 AM CrossFit

3 x 3 @ 105 lbs

13

Eli
Joy

5:30 PM CrossFit

3 x 3 @ 105 lbs

14

malachi
mcquien

9:30 AM CrossFit

3 x 3 @ 95 lbs

14

Stefan
Langebeeke

6:30 PM CrossFit

3 x 3 @ 95 lbs

15

Bernard
Tripp

6:30 AM CrossFit

3 x 3 @ 75 lbs

15

Scott
Buckstad

9:30 AM CrossFit

3 x 3 @ 75 lbs

16

sam
knight

9:30 AM CrossFit

3 x 3 @ 50 lbs

16

Tyler
Mizzell

8:30AM CrossFit Class

3 x 3 @ 50 lbs

17

Ryan
Walsh

4:00 PM CrossFit

3 x 3 @ 40 lbs

Female Clients

1

Brittany
Buckstad

9:30 AM CrossFit

3 x 3 @ 85 lbs

2

Jill
Olinger

4:00 PM CrossFit

3 x 3 @ 81 lbs

3

Leslie
Auton

4:00 PM CrossFit

3 x 3 @ 71 lbs

68 (2x5)

4

Amy
Plonk

9:30 AM CrossFit

3 x 3 @ 70 lbs

4

Carmen
Post

8:30AM CrossFit Class

3 x 3 @ 70 lbs

4

Jackie
Moffitt

12:00 PM CrossFit

3 x 3 @ 70 lbs

4

Jenn
Warcola

9:30 AM CrossFit

3 x 3 @ 70 lbs

4

Katie
Powell

9:30 AM CrossFit

3 x 3 @ 70 lbs

4

Kerry
Blackwell

9:30 AM CrossFit

3 x 3 @ 70 lbs

4

Stacey
Nance

6:30 PM CrossFit

3 x 3 @ 70 lbs

5

Lauran
Stump

6:30 PM CrossFit

3 x 3 @ 65 lbs

5

Rhonda
Halford

12:00 PM CrossFit

3 x 3 @ 65 lbs

5

Shannon
Fichter

5:30 PM CrossFit

3 x 3 @ 65 lbs

6

Krissy
Jones

12:00 PM CrossFit

3 x 3 @ 60 lbs

6

Private

8:30AM CrossFit Class

3 x 3 @ 60 lbs

6

Stacy
Speckman

5:30 AM CrossFit

3 x 3 @ 60 lbs

7

Private

4:00 PM CrossFit

3 x 3 @ 50 lbs

7

Nikki
Stewart

12:00 PM CrossFit

3 x 3 @ 50 lbs

8

Shelly
Walsh

4:00 PM CrossFit

3 x 3 @ 45 lbs

9

Maria
Wilson

5:30 PM CrossFit

3 x 3 @ 30 lbs