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Workout

8/31/17

Metcon

Metcon (AMRAP - Reps)

Teams of 3
5:00 at each station:
**Prowler Push ( 90/45) down and back on the turf is 2 reps
**GHDSU
**Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land in the middle and then throw it back up and over out of the rack will be 2 reps (DON'T hit the fan :)
**Farmers Carry 50m outside
**Bonus reps----for every 200m run throughout the entire workout is worth 10 reps.
**one person working at a time rotate however needed.

Mobility

Metcon (No Measure)

Station 1: frog stretch
Station 2: 90/90
Station 3: rollout

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

Whiteboard:

Thursday, August 31, 2017

Male Clients

1

Joey
Quilla

4:00 PM CrossFit

682 Reps

for the record, i got 367 of our points. also, Eric ran 1 lap.

2

Darius
Nouri

8:30AM CrossFit Class

468 Reps

Dream Team starring Halford & Mizzell

2

Derek
Halford

8:30AM CrossFit Class

468 Reps

2

Patrick
Mizzell

8:30AM CrossFit Class

468 Reps

3

Brent
Miller

5:30 PM CrossFit

467 Reps

Diesel / Eli

3

Eli
Joy

5:30 PM CrossFit

467 Reps

Derrick, Brent

3

Derrick
Ledford

5:30 PM CrossFit

467 Reps

Brent / Eli

4

Neil
Glezen

5:30 PM CrossFit

458 Reps

Toni Bob

4

Robert
Johnson

5:30 PM CrossFit

458 Reps

Toni Neil

4

Toni
Huber

5:30 PM CrossFit

458 Reps

5

Jason
Denis

5:30 PM CrossFit

427 Reps

Tom and Lanny

5

Lanny
Natoli

5:30 PM CrossFit

427 Reps

Tom, Jason

5

Tom
Collins

5:30 PM CrossFit

427 Reps

Jason D & Lanny

6

David
Fero

5:30 AM CrossFit

407 Reps

Matt / Maddy

6

Matt
McCall

5:30 AM CrossFit

407 Reps

Fero & Maddy

7

Adam
McCall

6:30 PM CrossFit

363 Reps

Malachi and Pam!!!

8

Chris
Morales

5:30 AM CrossFit

326 Reps

Brandon and Steve.

8

Stephen
Kent

5:30 AM CrossFit

326 Reps

Chris. Brandon.

9

malachi
mcquien

6:30 PM CrossFit

363 Reps

sit ups, Pam and Adam!

Female Clients

1

Hillary
Ledford

5:30 PM CrossFit

464 Reps

jill&les

1

Jill
Olinger

5:30 PM CrossFit

464 Reps

Les & Hillary

1

Leslie
Auton

5:30 PM CrossFit

464 Reps

Jill and Hillary

2

Jenn
Warcola

8:30AM CrossFit Class

359 Reps

Miranda and Jamie :)

2

Miranda
Morales

8:30AM CrossFit Class

359 Reps

Jamie & Jenn GReat Job!

3

Katie
Powell

9:30 AM CrossFit

336 Reps

with jeff and the mommas, Karina and Angie :)

4

Jennifer
Eckard

12:00 PM CrossFit

304 Reps

Mel H, Krissy

4

Krissy
Jones

12:00 PM CrossFit

304 Reps

Jenn e, melissa h ghd's probably not legal missed a crapload of s...

5

Maddy
Fero

5:30 AM CrossFit

407 Reps

they made me run all slam ball :/

6

Jackie
Moffitt

8:30AM CrossFit Class

369 Reps

10# slam ball

6

Kimberly
Yount

8:30AM CrossFit Class

369 Reps

Jackie&Melissa

6

Private

8:30AM CrossFit Class

369 Reps

7

Pam
Floberg

6:30 PM CrossFit

363 Reps

Malachi/Adam

8

jamie
clark

8:30AM CrossFit Class

359 Reps

jenn & miranda all rx but slam balls

9

Alyson
Denis

4:00 PM CrossFit

352 Reps

wAmy & Katie, 10#slamball, 16kb

9

Amy
Plonk

4:00 PM CrossFit

352 Reps

wKatie & Alyson, 10#slamball, 16kb

9

Katie
Tuttle

4:00 PM CrossFit

352 Reps

wAmy & Alyson, 10#slamball, 16kb

10

Nancy
Treadgold

5:30 PM CrossFit

343 Reps

Maggie robin 15# slam ball

11

Angie
Clayton

9:30 AM CrossFit

336 Reps

Katie and Karina

11

Karina
Collins

9:30 AM CrossFit

336 Reps

katie, angie :)

12

Melissa
Holden

12:00 PM CrossFit

304 Reps

Krissy and Jen :)15#, 16kg kb