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Metcon

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Workout

Two Kay

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
2-k Row
In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (50/25 lb.)
7 Strict Ring Dips

Rx
2-k Row
In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (35/20 lb.)
7 Ring Dips

Fitness
1.5-k Row
In what is remaining of 20 min., perform AMRAP:
10 DB Hang Power Cleans
5 Box Dips

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Whiteboard:

Monday, August 19, 2019

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

9 + 3

2

Jon
Fallon

9AM CrossFit All Levels

9 + 2

9+4

3

Brock
Johnson

9AM CrossFit All Levels

8 + 1

4

jason
woodall

9AM CrossFit All Levels

7 + 0

7:34 on the row

5

#Sean
Wieser

5:30pm CrossFit All Level...

6 + 16

6

#Derek
Wilcock

5:30pm CrossFit All Level...

6 + 7

6

Aaron
Barvitz

5:30pm CrossFit All Level...

6 + 7

7

Cody
Brown

6:30pm CrossFit All Level...

6 + 6

8

Andres
Salazar

5:30pm CrossFit All Level...

6 + 4

8

Del
Tutt

5:30pm CrossFit All Level...

6 + 4

9

Chad
Kobold

4:30pm CrossFit All Level...

6 + 1

8:18 row

10

Nathan
Mullins

11AM CrossFit All Levels

5 + 0

7:24 2k row

11

Michael
Mowry

5:30pm CrossFit All Level...

9 + 12

12

Lyman
Anderson

6:30pm CrossFit All Level...

9 + 5

13

Brian
Welty

4:30pm CrossFit All Level...

6 + 0

@7:35 2k ~1:55/500m

14

Ron
Fleming

5:30pm CrossFit All Level...

4 + 12

15

Mahadev
Kakade

6:30pm CrossFit All Level...

4 + 0

1mile

16

Mike
Rogers

5:30am CrossFit All Level...

10 + 2

8:28 row, rx reps, 25 lb db. bench dips

17

The
Godfather

5:30pm CrossFit All Level...

8 + 10

18

Nicholas
Anderson

6:30pm CrossFit All Level...

7 + 10

20lbs and blue banded ddipps

19

JORDAN
WOODALL

5:30am CrossFit All Level...

7 + 4

20

Private

5:30am CrossFit All Level...

7 + 0

21

Jonny
Baker

5:30am CrossFit All Level...

6 + 17

22

jaime
mendez

6:30pm CrossFit All Level...

6 + 6

2k row ,12 db cleans 35lb, 7 box dips

23

jason
gonzales

5:30pm CrossFit All Level...

6 + 0

45lb db / ring dips green band row 2k 7:30

23

kevin
varghese

5:30am CrossFit All Level...

6 + 0

23

Private

5:30am CrossFit All Level...

6 + 0

24

Private

11AM CrossFit All Levels

4 + 10

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

8 + 15

2

Kayli
Glockner

5:30pm CrossFit All Level...

14 + 0

Biked 7:11

3

Kate
Gonzalez

4:30pm CrossFit All Level...

11 + 3

RX+ with small green band ring dips

4

Johna
Kobold

4:30pm CrossFit All Level...

10 + 17

RX+ weight w/ GB ring dips row 9:13

5

christina
chaney

6:30pm CrossFit All Level...

9 + 13

fit - 20lb dbs

6

silvia
laub

5:30pm CrossFit All Level...

9 + 11

7

Maron
Walker

5:30am CrossFit All Level...

9 + 3

RX+ w/ straight leg BD

8

Amanda
McFarland

5:30pm CrossFit All Level...

9 + 0

20lb db/box dips 12/7 scale

8

Annie
Lewis

9AM CrossFit All Levels

9 + 0

9:18 row Rx weight box dips

9

Jenna
Gonzales

5:30pm CrossFit All Level...

8 + 12

20lb DB/box dip 12/7 scale 2k row 9:10

10

Amber
Bloomfield

6:30pm CrossFit All Level...

8 + 6

RX reps and weight box dips 9:42 row

11

Hilary
Thomas

4:30pm CrossFit All Level...

8 + 0

rx reps 9:42 2k

12

valerie
anderson

6:30pm CrossFit All Level...

7 + 12

20db

13

Kaitlin
Welty

4:30pm CrossFit All Level...

7 + 0

RX everything, Box dips*

14

Private

5:30am CrossFit All Level...

6 + 10

15

Lauren
Pew

9AM CrossFit All Levels

6 + 0

8:43 row, matador dips

15

Makayla
Baca

5:30am CrossFit All Level...

6 + 0

Rx-reps

16

Private

4:30pm CrossFit All Level...

5 + 18

17

Savanna
Fallon

6:30pm CrossFit All Level...

5 + 13

18

Mayra
Ramirez

4:30pm CrossFit All Level...

5 + 12

12 pc #20 5 box dips

19

Erica
Lugo

4:30pm CrossFit All Level...

5 + 5

2k -10:21/ 20lb/ box dips

20

Private

5:30am CrossFit All Level...

0 + 0