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Components

July Monthly Challenge

Banded Russian KB Swing

Deadlift

Metcon

Metcon

Settings

Workout

Tues

A: July Monthly Challenge (AMRAP - Reps)

1 min max cal row
1 min max rep HSPU
Score is combined cals + reps

B: Banded Russian KB Swing (4x6 (Explosive))

Use red or blue band under feet and grab KB and band together to perform Russian Swing

C: Deadlift (4x6 @ 41x1)

Deadlift

Begin sets around 40%-%50. and build.

D: Metcon (Time)

3 Rounds for time

Run: 400

Alternating KBSN: 10 (#53/#35)

Goblet Squat: 20

Team training

A: Metcon (Time)

For time, as MMM then FFF trios:

125 chest-to-bar pull-ups w/ teammate in hang
100 toes-to-bars w/ teammate in hang
100 dumbbell overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Order: MMM, FFF
Time cap: 20 minutes

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

Whiteboard:

Tuesday, July 11, 2017

Male Clients

1

John
Floersch

4:30 PM CrossFit

67 Reps

37, 30

2

Aaron
Johnston

5:30 PM CrossFit

58 Reps

37/21

3

Josh
Hackett

5:30 PM CrossFit

54 Reps

36 cals 18 hspus

4

John
Rogacki

11:30 AM CrossFit

52 Reps

28 cal row / 24 HSPUs

5

Andy
Lowrey

11:30 AM CrossFit

51 Reps

5

Dylan
Graham

9:00 AM CrossFit

51 Reps

6

Chris
Pearcey

11:30 AM CrossFit

50 Reps

30 cal, 20 HSPU

6

Hugo
Cerda jr

9:00 AM CrossFit

50 Reps

6

Joe
Vithayathil

11:30 AM CrossFit

50 Reps

25 and 25

7

Private

9:00 AM CrossFit

49 Reps

8

Warren
Gawlik

11:30 AM CrossFit

48 Reps

24 cal + 24 strict hspu

9

Fred
Peterson

9:00 AM CrossFit

47 Reps

26/21

10

Bryce
egbert

6:45 PM CrossFit

41 Reps

10

Robert
Ball

6:30 AM CrossFit

41 Reps

34 cal, 7 HSPU

11

Jeremy
Rigdon

4:30 PM CrossFit

40 Reps

12

Dave
Anderson

4:30 PM CrossFit

38 Reps

12

Jeff
Hough

11:30 AM CrossFit

38 Reps

24 cal row/14 pike push up

13

Mathew
Warren

6:30 AM CrossFit

37 Reps

3 hspu

14

Private

5: 30 AM CrossFit

34 Reps

15

Andrew
Yancy

5:30 PM CrossFit

51 Reps

34 cal / 17 seated DB 45lb

16

Martin
stringer

5: 30 AM CrossFit

50 Reps

35 lbs shoulder press

16

Mikhail
Garibov

6:45 PM CrossFit

50 Reps

40 cal 10pike presses from box

17

Tim
Larkin

9:00 AM CrossFit

49 Reps

29 Cal Row 20 Knees on Bench HSPU

18

Joseph
Easly

5:30 PM CrossFit

46 Reps

19

Jens
Deppe

11:30 AM CrossFit

45 Reps

34 cal / 13 pike PUs

19

Ken
Borst

11:30 AM CrossFit

45 Reps

30# DB press

19

Todd
Findlay

4:30 PM CrossFit

45 Reps

30 row

20

Jonathan
Cerda

9:00 AM CrossFit

43 Reps

30 cal 13 modified push-ups

21

Jamie
Grimm

6:45 PM CrossFit

42 Reps

30cal with 12 box assist hspu at knees

21

Shravan
yedulla

11:30 AM CrossFit

42 Reps

mod- hspu(18)

22

Dave
Mosher

9:00 AM CrossFit

41 Reps

23

bill
hall

6:30 AM CrossFit

38 Reps

23 cal row 15 from 24" box

24

Jason
Martin

4:30 PM CrossFit

36 Reps

pike hspu

25

Connor
Warren

6:30 AM CrossFit

34 Reps

22 cal, 12 db presses

26

Adam
Michaud

6:30 AM CrossFit

32 Reps

27

Kush
Pathak

6:45 PM CrossFit

31 Reps

28

Alex
Matsuda

5: 30 AM CrossFit

27 Reps

29

Pranit
Sonavani

6:45 PM CrossFit

25 Reps

Female Clients

1

Haley
Bury

6:45 PM CrossFit

42 Reps

21/21

1

miki
hipp

6:45 PM CrossFit

42 Reps

23 row 19 hspu

2

Claire
Schnappenb ...

4:30 PM CrossFit

39 Reps

3

Tracie
Miller

6:30 AM CrossFit

38 Reps

20 cals + 18 hspu

4

Katie
Wurzbach-L ...

5: 30 AM CrossFit

36 Reps

22 cal / 14 HSPU

5

Rana
Schnaubelt

4:30 PM CrossFit

32 Reps

20+12

6

Katie
HIlgemann

5: 30 AM CrossFit

30 Reps

7

Ali
Levy

5:30 PM CrossFit

29 Reps

8

Elheese
Taylor

6:45 PM CrossFit

26 Reps

19 cals/7 strict HSPU

8

Piper
Huber

6:45 PM CrossFit

26 Reps

9

Colette
Matsuda

5: 30 AM CrossFit

21 Reps

3strict, 19 cal

10

Cathy
Doyle

5:30 PM CrossFit

208 Reps

16 cal row 13 kipping HSPU with one ab mat

11

Jennifer
Larson

11:30 AM CrossFit

40 Reps

#20 db

12

Katelin
Turner

6:45 PM CrossFit

36 Reps

20 cal +15 HSPU pike from box

13

Sarah
Holman

4:30 PM CrossFit

35 Reps

15 cal on AD; 20 seatedDB Press 15#

14

Su
Sparhawk

6:30 AM CrossFit

33 Reps

22 call row+11 hspu ab mat under head

15

Lisa
Romary

9:00 AM CrossFit

32 Reps

10 lb overhead press 12 30

16

Shannon
Wiltz

9:00 AM CrossFit

30 Reps

Push up things

17

Greeshma
Koppula

11:30 AM CrossFit

28 Reps

15 cal row, 13 dubmbell press

18

Kate
Kauffman

6:30 AM CrossFit

24 Reps

19 cals + 5 pike on knees (bench)