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Components

Front Squat

Metcon

Metcon

Metcon

Settings

Workout

AUG 11, 2021

BARBELL

BAR: Front Squat (5x2 @ 80%)

Front Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rounds / 20 cap
Row 500m
30 Sit ups | RX+ V-ups

WOD

WOD: Metcon (Time)

Any order / 15 cap
50 Alt. DB Snatch, 50/35/25#
40 Burpee Box Jump Over, 24/20/16"
30 Cal Row
20 Atomic Sit ups, 45/25/15# plate
10 Wall Walks

KIKR

KIKR: Metcon (Time)

100 Jump Lunge
*5 burpees to start, finish & on each break

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Whiteboard:

Wednesday, August 11, 2021

Male Clients

1

Taylor
Holden

5:30 PM CrossFit

5 x 2 @ 315 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 295 lbs

3

Rusty
Hageny

5:30 AM CrossFit

5 x 2 @ 255 lbs

4

Carlos
Gonzalez

5:30 PM CrossFit

5 x 2 @ 230 lbs

5

Brian
Baker

4:30 PM Open Gym

5 x 2 @ 225 lbs

5

Johnny
Whisman

5:30 AM CrossFit

5 x 2 @ 225 lbs

5

Tom
Wynn

5:30 PM CrossFit

5 x 2 @ 225 lbs

went light

6

Chris
McAbery

6:30 PM CrossFit

5 x 2 @ 215 lbs

7

Jay
Webster

9:00 AM CrossFit

5 x 2 @ 205 lbs

7

Richard
Smith

9:00 AM CrossFit

5 x 2 @ 205 lbs

8

Dylan
Smith

6:30 AM CrossFit

5 x 2 @ 185 lbs

9

Scott
Blakemore

5:30 AM CrossFit

5 x 2 @ 180 lbs

9

Tony
Sterk

5:30 PM CrossFit

5 x 2 @ 180 lbs

10

Andrew
Austin

12:00 PM Open Gym

5 x 2 @ 175 lbs

10

Jeff
Snead

9:00 AM CrossFit

5 x 2 @ 175 lbs

11

Sakthivel
Ganapathy

6:30 PM CrossFit

5 x 2 @ 165 lbs

11

Tatton
Manning

6:30 AM CrossFit

5 x 2 @ 165 lbs

12

Daniel
Baker

5:30 AM CrossFit

5 x 2 @ 155 lbs

13

Alex
Martinez

5:30 PM CrossFit

5 x 2 @ 105 lbs

Female Clients

1

Stephanie
Richardson

5:30 AM CrossFit

5 x 2 @ 185 lbs

2

Julie
Anderson

4:30 PM Open Gym

5 x 2 @ 170 lbs

80%

2

Renee
Johnson

9:00 AM CrossFit

5 x 2 @ 170 lbs

3

Shelby
Brennan

5:30 PM CrossFit

5 x 2 @ 155 lbs

60% 9 weeks PP

4

Jaiden
Klose

6:30 PM CrossFit

5 x 2 @ 150 lbs

5

Kelli
Kelley

5:30 AM CrossFit

5 x 2 @ 135 lbs

6

Cindi
Klose

12:00 PM Open Gym

5 x 2 @ 125 lbs

6

Tessa
Austin

6:30 PM CrossFit

5 x 2 @ 125 lbs

7

Christina
Hageny

9:00 AM CrossFit

5 x 2 @ 115 lbs

7

Kristina
Gomez

9:00 AM CrossFit

5 x 2 @ 115 lbs

8

Aubrey
Baker

4:30 PM Open Gym

5 x 2 @ 105 lbs

75%

8

Dani
Truitt

6:30 PM CrossFit

5 x 2 @ 105 lbs

8

Erin
Rogers

4:30 PM Open Gym

5 x 2 @ 105 lbs

close enough

9

Billie
Johnson

6:30 PM CrossFit

5 x 2 @ 95 lbs

9

Daniela
Mendes

9:00 AM CrossFit

5 x 2 @ 95 lbs

9

Jana
Graham

5:30 AM CrossFit

5 x 2 @ 95 lbs

9

Laura
Clark

5:30 AM CrossFit

5 x 2 @ 95 lbs

9

Sammy
Epperson

9:00 AM CrossFit

5 x 2 @ 95 lbs

10

Glenda
Farris

5:30 AM CrossFit

5 x 2 @ 85 lbs

10

Rachel
Showler

6:30 AM CrossFit

5 x 2 @ 85 lbs

11

Deb
Davis

9:00 AM CrossFit

5 x 2 @ 75 lbs

11

Rayleigh
Rowell

5:30 PM CrossFit

5 x 2 @ 75 lbs

11

Sabrina
Hay

6:30 AM CrossFit

5 x 2 @ 75 lbs

12

Misty
Lawrence

5:30 AM CrossFit

5 x 2 @ 60 lbs

13

Kenna
Gathright

6:30 AM CrossFit

5 x 2 @ 55 lbs

14

Carolyn
Morgan

6:30 AM CrossFit

5 x 2 @ 35 lbs

15

Deidre
Schexnayder

6:30 AM CrossFit

3 x 2 @ 85 lbs