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Metcon

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Workout

Rollin

WOD

Metcon (Time)

Rx+
20 Squat Cleans (95/65 lb.)
20 Burpees
20 Russian KB Swings (24/16 kg)
15 Squat Cleans (115/75 lb.)
15 Burpees
15 Russian KB Swings (24/16 kg)
10 Squat Cleans (135/95 lb.)
10 Burpees
10 Russian KB Swings (24/16 kg)
5 Squat Cleans (185/135 lb.)
5 Burpees
5 Russian KB Swings (24/16 kg)

Rx
20 Squat Cleans (75/55 lb.)
20 Burpees
20 Russian KB Swings (16/12 kg)
15 Squat Cleans (95/65 lb.)
15 Burpees
15 Russian KB Swings (16/12 kg)
10 Squat Cleans (115/85 lb.)
10 Burpees
10 Russian KB Swings (16/12 kg)
5 Squat Cleans (155/105 lb.)
5 Burpees
5 Russian KB Swings (16/12 kg)

Fitness
15 Power Cleans
15 Burpees
15 Russian KB Swings
10 Power Cleans
10 Burpees
10 Russian KB Swings
10 Power Cleans
10 Burpees
10 Russian KB Swings
5 Power Cleans
5 Burpees
5 Russian KB Swings

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

Whiteboard:

Friday, August 09, 2019

Male Clients

1

Jon
Fallon

5:30pm CrossFit All Level...

11:24

2

Chris
“Old Man” ...

5:30pm CrossFit All Level...

12:16

3

#Sean
Wieser

4:30pm CrossFit All Level...

13:32

4

Brock
Johnson

5:30pm CrossFit All Level...

14:10

5

Del
Tutt

5:30pm CrossFit All Level...

18:04

rep for the old guys.

6

John
Cao

4:30pm CrossFit All Level...

18:53

7

Phresh
Prince of ...

5:30pm CrossFit All Level...

20:35

8

Brian
Prout

5:30pm CrossFit All Level...

20:40

9

Private

11AM CrossFit All Levels

22:31

10

jason
woodall

5:30am CrossFit All Level...

14:18

11

Andres
Salazar

5:30pm CrossFit All Level...

14:21

12

Lyman
Anderson

6:30pm CrossFit All Level...

15:39

13

The
Godfather

4:30pm CrossFit All Level...

17:34

14

jaime
mendez

6:30pm CrossFit All Level...

27:11

15

Robert
Prickett

5:30am CrossFit All Level...

8:16

16

Deuce
News

5:30pm CrossFit All Level...

11:34

RX reps. Fitness scheme. 65/75/95/105

17

manny
beltran

6:30pm CrossFit All Level...

12:20

18

Mario
Beltran

6:30pm CrossFit All Level...

12:41

19

Aaron
Barvitz

5:30pm CrossFit All Level...

12:52

RX+ weight/reps PC

20

Brian
Welty

9AM CrossFit All Levels

13:45

21

Chad
Kobold

4:30pm CrossFit All Level...

14:25

Rx+ W/PC

22

Private

5:30am CrossFit All Level...

14:48

23

Private

5:30am CrossFit All Level...

15:49

24

Ron
Fleming

4:30pm CrossFit All Level...

16:19

25

Rodrigo
delaRosa

6:30pm CrossFit All Level...

24:47

fitness 65,85,85,95

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

10:08

2

Johna
Kobold

5:30am CrossFit All Level...

13:07

3

Lindsey
Beagley

5:30pm CrossFit All Level...

14:36

4

Lauren
Pew

11AM CrossFit All Levels

15:47

5

Mia
McCorkel

6:30pm CrossFit All Level...

17:15

6

Maricela
de la Rosa

6:30pm CrossFit All Level...

20:17

7

Savanna
Fallon

6:30pm CrossFit All Level...

24:04

8

CHRISTINA
WERTZ

5:30am CrossFit All Level...

12:16

55# 65# 75# fitness

9

Catalina
Johnson

9AM CrossFit All Levels

12:55

Rx reps /c less weight

10

Kaitlin
Welty

9AM CrossFit All Levels

13:21

45#, 65, 65, 75

11

Private

5:30am CrossFit All Level...

13:38

12

Makayla
Baca

5:30am CrossFit All Level...

13:40

13

Amanda
Phox

6:30pm CrossFit All Level...

14:52

rx reps, 35# 1st rd squat clean, 2nd-4th rds pwr clns, yellow kb

14

Hilary
Thomas

4:30pm CrossFit All Level...

15:11

Fasstesstt burrp ev...thannks Erriica. Rx reps, 55/65/75/85

15

Erica
Lugo

4:30pm CrossFit All Level...

15:18

45/55/55/65; yellow; rx reps 😅...chasing Hilary!

16

Private

5:30am CrossFit All Level...

17:48