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WOD - Thursday, July 12, 2018

Weightlifting

EMOM 16

Min 1 = Shoulder Press X 5 @ 70-75% of 1 RM
Min 2 = 10 Hollow Rocks
Min 3 = 16 Russian Twist (25/15# Plate)
Min 4 = 30s Front Plank Hold

Shoulder Press (4X5 @ 70-75% of 1 RM)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12

30 Double Unders (3:1 Singles)
15 Wall Balls (20/14)
10 Slam Balls (25/15)

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Whiteboard:

Thursday, July 12, 2018

Male Clients

1

Private

4:30 PM CrossFit

4 x 5 @ 135 lbs

1

Mark
Paparo

6:00 AM CrossFit

4 x 5 @ 135 lbs

1

Rich
Marino

4:30 PM CrossFit

4 x 5 @ 135 lbs

2

Brandon
Henry

5:00 AM CrossFit

4 x 5 @ 115 lbs

2

Ken
Walma

5:00 AM CrossFit

4 x 5 @ 115 lbs

2

Michael
Wolf

5:00 AM CrossFit

4 x 5 @ 115 lbs

2

Tom
Boyle

5:00 AM CrossFit

4 x 5 @ 115 lbs

2

Wallis
Shoppy

5:00 AM CrossFit

4 x 5 @ 115 lbs

3

Brennan
Wesolowski

10:00 AM CrossFit

4 x 5 @ 110 lbs

4

Dave
Lombardo

5:00 AM CrossFit

4 x 5 @ 95 lbs

4

Keith
Jones

7:30 PM CrossFit

4 x 5 @ 95 lbs

4

Mike
Brown

5:00 AM CrossFit

4 x 5 @ 95 lbs

5

Alex
Davis

10:00 AM CrossFit

4 x 5 @ 75 lbs

5

Erik
Manning

6:00 AM CrossFit

4 x 5 @ 75 lbs

5

Jason
Jones

5:00 AM CrossFit

4 x 5 @ 75 lbs

5

Jeff
Davis

4:30 PM CrossFit

4 x 5 @ 75 lbs

5

Mike
Witt

10:00 AM CrossFit

4 x 5 @ 75 lbs

Female Clients

1

Kasey
Kohring

8:00 AM CrossFit

4 x 5 @ 75 lbs

25# twist

2

Amber
Cornwell

5:00 AM CrossFit

4 x 5 @ 65 lbs

2

Jena
Marullo

10:00 AM CrossFit

4 x 5 @ 65 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

4 x 5 @ 65 lbs

2

Victoria
Duncan

5:00 AM CrossFit

4 x 5 @ 65 lbs

3

Emily
Thaxton

8:00 AM CrossFit

4 x 5 @ 60 lbs

3

Michelle
Gillespie

8:00 AM CrossFit

4 x 5 @ 60 lbs

4

America
Jones

7:30 PM CrossFit

4 x 5 @ 55 lbs

4

Amy
Linton

4:30 PM CrossFit

4 x 5 @ 55 lbs

4

Kerry
Welch

4:30 PM CrossFit

4 x 5 @ 55 lbs

4

Molly
Clark

7:30 PM CrossFit

4 x 5 @ 55 lbs

5

Alex
Wright

10:00 AM CrossFit

4 x 5 @ 50 lbs

5

Hannah
Padovano

8:00 AM CrossFit

4 x 5 @ 50 lbs

5

Kelsey
Questel

6:00 AM CrossFit

4 x 5 @ 50 lbs

5

Lisa
Roiret

10:00 AM CrossFit

4 x 5 @ 50 lbs

5

Rebecca
Shoppy

8:00 AM CrossFit

4 x 5 @ 50 lbs

6

Aimee
Wolf

5:00 AM CrossFit

4 x 5 @ 45 lbs

6

Debbie
Weaver

5:00 AM CrossFit

4 x 5 @ 45 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

4 x 5 @ 45 lbs

6

Hillary
Paparo

6:00 AM CrossFit

4 x 5 @ 45 lbs

6

Tracy
Jennings

6:00 AM CrossFit

4 x 5 @ 45 lbs

7

Ann
Blaum

10:00 AM CrossFit

4 x 5 @ 40 lbs

7

Marcy
Butler

8:00 AM CrossFit

4 x 5 @ 40 lbs

7

Teresa
Eubanks

8:00 AM CrossFit

4 x 5 @ 40 lbs

8

LeAnn
Austin

6:00 AM CrossFit

4 x 5 @ 35 lbs

9

Lori
Adkins

8:00 AM CrossFit

2 x 5 @ 70 lbs

+ 2x4 @ 70