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Metcon

Metcon

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Workout

Wednesday

Warm-up

4 Sets (10:00 CAP)
200m Run
12 Step-Ups*
10 Scap Push-Ups
8 Slow Perfect Push-Ups
6 Slow Dead Bugs

*Sets 3/4 Step-Ups turn to Box Jumps

Warm-Up

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
5 Box Jumps (30/24)
10 Hand Release Push-Ups
15 Sit-Ups*

*GHD Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

FOR TIME
100 DB Heel Taps

(Score is Time)

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Whiteboard:

Wednesday, August 18, 2021

Male Clients

1

Vinod
Nutakki

5:00 pm CrossFit

15 + 6

2

Matt
Robinson

8:00 PM CrossFit

14 + 0

3

Daz
Williams

6:00 am CrossFit

13 + 20

30"

4

Chance
Oliver

6:00 am CrossFit

13 + 12

5

Nir
Nehory

6:00 pm CrossFit

12 + 17

5 rnds GHDs

6

Jose
Norat

8:00 PM CrossFit

12 + 15

7

Tom
Machness

8:00 PM CrossFit

12 + 5

8

Amir
Ehrmann

5:00 pm CrossFit

11 + 25

9

Sudheer
Reddy

5:00 pm CrossFit

11 + 20

10

Eric
Leininger

5:00 am CrossFit

11 + 16

GHD's

11

Benjamin
Brown

6:00 pm CrossFit

11 + 3

12

Eric
Wrona

5:00 pm CrossFit

11 + 0

GHD's

12

Jeff
Carenza

6:00 am CrossFit

11 + 0

12

Kross
Wrona

5:00 pm CrossFit

11 + 0

24in box 3 sets of GHD's

12

Tom
Powers

5:00 am CrossFit

11 + 0

13

Marc
Jones

5:00 am CrossFit

10 + 10

14

David
Guerra

12:00 PM CrossFit

10 + 6

no kipping Push-ups.

15

Marco
domingo

6:00 pm CrossFit

10 + 5

16

Dontae
Smiley

12:00 PM CrossFit

9 + 22

20# VEST and GHDs

17

Angelo
Caridad

12:00 PM CrossFit

9 + 15

18

John
Curl

6:00 am CrossFit

9 + 3

19

Iddo
Katz

8:00 PM CrossFit

8 + 2

20

Nick
Cortes

12:00 PM CrossFit

7 + 27

Ghd

21

Private

5:00 am CrossFit

7 + 25

22

Mickey
$ Admony

5:00 am CrossFit

7 + 15

GHD,Yesterday

23

Hitesh
Patel

5:00 am CrossFit

15 + 0

28"

24

Ram
Machness

8:00 PM CrossFit

12 + 24

Step ups

25

Ronen
Nagar

6:00 pm CrossFit

12 + 6

26

John
Ezell

5:00 am CrossFit

12 + 3

20" box

27

Eugene
Tsimberg

6:00 pm CrossFit

12 + 1

24. 30 too high for now

28

Tyler
Whitener

6:00 pm CrossFit

12 + 0

29

Edward
Digges

5:00 pm CrossFit

11 + 0

30

Garred
Austin

6:00 am CrossFit

10 + 15

31

Nabin
Kaini

7:00 am CrossFit

9 + 1

32

Antonio
Perez

8:00 PM CrossFit

9 + 0

33

Noel
Janacek

5:00 am CrossFit

8 + 5

20", kneeling

34

Daniel
Russell

5:00 pm CrossFit

7 + 15

GHDs. 5x10. 2x5.

Female Clients

1

Carliz
Moore

6:00 am CrossFit

14 + 23

2

Kristie
Brooks

5:00 am CrossFit

12 + 2

24in box

3

Kambell
Wrona

12:00 PM CrossFit

11 + 5

4

Shannon
Poulston

6:00 pm CrossFit

11 + 4

GHD 2 Rounds

5

Judy
Russell

5:00 pm CrossFit

9 + 22

GHDs

6

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

9 + 3

7

Luz
Retana

8:00 PM CrossFit

8 + 5

GHD Sit Ups

8

Sandra
Ortega

8:00 PM CrossFit

7 + 1

GHD sit ups, 24' box

9

Stephanie
Carenza

5:00 am CrossFit

13 + 6

20 inch box

10

Kris
Fanning

7:00 am CrossFit

13 + 0

soft box jumps; most up on knees

11

Carley
Hanley

5:00 am CrossFit

12 + 10

20in box

12

Luz
Perez

8:00 PM CrossFit

12 + 3

13

Sarah
Ezell

5:00 am CrossFit

11 + 27

step ups

14

Susan
Jost

5:00 am CrossFit

11 + 20

step ups

15

Shivani
Patel

5:00 am CrossFit

10 + 10

w/ GHD

16

Angey
Williams

12:00 PM CrossFit

10 + 3

24” Step Ups Knee HRPU

17

Stacey
Davis

5:00 am CrossFit

10 + 0

20" step ups

18

Beth
Lee

12:00 PM CrossFit

9 + 17

24 in box jumps, knee push ups

19

Cathy
Landry

5:00 pm CrossFit

9 + 10

20

Mindabeth
Levin

6:00 am CrossFit

9 + 5

10 goblet squats instead of box jumps. GHD sit ups

20

Neelima
Agrawal

5:00 am CrossFit

9 + 5

20

Sherika
Johnson

8:00 PM CrossFit

9 + 5