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Components

1 Power Clean + 1 Squ ...

Metcon

Settings

Workout

Blockbuster

Strength

1 Power Clean + 1 Squat Clean

Work to a heavy complex

https://www.youtube.com/watch?v=KwYJTpQ_x5A&t=3s <<<Power Clean
https://www.youtube.com/watch?v=Ty14ogq_Vok <<<Squat Clean

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats
Do not score the bike calories.

Core

2 rounds :
Bird dogs x 10
SA plank hold x 20 each
20 penguins

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

Whiteboard:

Wednesday, August 14, 2019

Male Clients

1

Justin
Arndt

4:30pm CrossFit

1 x 2 @ 275 lbs

2

davidj
myers

5:30pm CrossFit

1 x 2 @ 265 lbs

w/IAN

3

Andrew
Starsick

3:30pm CrossFit

1 x 2 @ 255 lbs

4

Jacob
Raymond

4:30pm CrossFit

1 x 2 @ 235 lbs

4

Marc
Williams

12:00pm CrossFit

1 x 2 @ 235 lbs

5

Private

5:30pm CrossFit

1 x 2 @ 225 lbs

5

Ryan
Cain

6:00am CrossFit

1 x 2 @ 225 lbs

6

Stephen
Sutherland

4:30pm CrossFit

1 x 2 @ 215 lbs

7

Bobby
Stanley

5:30pm CrossFit

1 x 2 @ 205 lbs

7

Brandon
Cook

4:30pm CrossFit

1 x 2 @ 205 lbs

7

Kyle
Ritchie

6:00am CrossFit

1 x 2 @ 205 lbs

7

Morgan
Batton

4:30pm CrossFit

1 x 2 @ 205 lbs

7

Ray
Betler

3:30pm CrossFit

1 x 2 @ 205 lbs

7

Rusty
Isaacs

4:30pm CrossFit

1 x 2 @ 205 lbs

7

Tyler
Messenger

8:00am CrossFit

1 x 2 @ 205 lbs

Missed 215

8

Shawn
Grushecky

4:30pm CrossFit

1 x 2 @ 195 lbs

9

Will
Furlow

6:00am CrossFit

1 x 2 @ 190 lbs

10

Eric
Pethtel

5:30pm CrossFit

1 x 2 @ 185 lbs

11

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 175 lbs

11

Zachary
Summerfield

6:00am CrossFit

1 x 2 @ 175 lbs

9am

12

Jeff
Martucci

6:00am CrossFit

1 x 2 @ 165 lbs

13

Aaron
Frymier

4:30pm CrossFit

1 x 2 @ 155 lbs

13

Eric
Kinsley

6:30pm CrossFit

1 x 2 @ 155 lbs

Went easy

13

Guadalupe
Leon

7:30pm CrossFit

1 x 2 @ 155 lbs

14

Chuck
Scatterday

8:00am CrossFit

1 x 2 @ 135 lbs

15

Bill
Rutherford

6:00am CrossFit

1 x 2 @ 115 lbs

16

Zack
Mullikin

6:30pm CrossFit

1 x 2 @ 105 lbs

Female Clients

1

Amber
Smith

6:00am CrossFit

1 x 2 @ 165 lbs

2

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 155 lbs

Not pretty 😅

3

Amelia
Parsons

3:30pm CrossFit

1 x 2 @ 145 lbs

3

Kaitlyn
Johnson

6:00am CrossFit

1 x 2 @ 145 lbs

Squat cleans 🙄🙄🙄

3

Teresa
Stire

8:00am CrossFit

1 x 2 @ 145 lbs

4

Hana
Thixton-Nolan

12:00pm CrossFit

1 x 2 @ 135 lbs

😰

4

Meghan
Phillips

8:00am CrossFit

1 x 2 @ 135 lbs

4

Seretha
hall

8:00am CrossFit

1 x 2 @ 135 lbs

5

Ellen
Linscheid

12:00pm CrossFit

1 x 2 @ 125 lbs

6

Alycia
Jones

12:00pm CrossFit

1 x 2 @ 115 lbs

6

chelsea
workman

3:30pm CrossFit

1 x 2 @ 115 lbs

🤮👎🏻

6

Haley
Summerfield

6:00am CrossFit

1 x 2 @ 115 lbs

6

Paige
Herbert

4:30pm CrossFit

1 x 2 @ 115 lbs

7

Betsy
Johns

6:00am CrossFit

1 x 2 @ 110 lbs

7

Taylor
Allen

4:30pm CrossFit

1 x 2 @ 110 lbs

8

Kayla
Brand

6:00am CrossFit

1 x 2 @ 105 lbs

9

zahira
reyes

7:30pm CrossFit

2 x 2 @ 95 lbs

9

Gabby
Riggleman

3:30pm CrossFit

1 x 2 @ 95 lbs

9

Kelsey
Murray

12:00pm CrossFit

1 x 2 @ 95 lbs

9

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 95 lbs

10

Cindy
Victor

6:30pm CrossFit

1 x 2 @ 90 lbs

11

Caitlin
Ray

3:30pm CrossFit

1 x 2 @ 85 lbs

12

Jennifer
Balint

5:30pm CrossFit

6 x 2 @ 65 lbs

Bum foot 😒

13

Andrea
Johnston

8:00am CrossFit

1 x 2 @ 60 lbs

14

Rebecca
Stansbury

6:00am CrossFit

1 x 2 @ 45 lbs

15

Kayla
Underwood

6:00am CrossFit

1 x 1 @ 135 lbs

Power clean