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Components

Metcon

Settings

Workout

Wonderful Wednesday Workout

3 rounds at a warm up pace:

Run 200m
15 light KB swings
10 goblet squats

Metcon (2 Rounds for calories)

14 Minute Max calorie bike

**Every 2:00 starting at 2:00, complete 4 power snatches 95/65#

Rest 2:00

14 minute max calorie row

**every 2:00 starting at 2:00, complete 4 power cleans 95/65#

RX+ 135/95#

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

Whiteboard:

Wednesday, September 04, 2019

Male Clients

1

Private

4:30 PM CrossFit

362 Total Calories

2

Donnie
Barbour

Drive Thru

321 Total Calories

3

Aaron
Carver

4:30 PM CrossFit

239 Total Calories

4

Paul
Miller

8:00 AM CrossFit

326 Total Calories

4

Tim
McCormick

5:00 AM CrossFit

326 Total Calories

5

Dave
Lombardo

5:00 AM CrossFit

301 Total Calories

6

Syed
Ali

7:30 PM CrossFit

279 Total Calories

105 cleans only

7

Dennis
Shelton

4:30 PM CrossFit

258 Total Calories

#115

8

Mike
Brown

5:00 AM CrossFit

257 Total Calories

9

Chris
Bryant

Drive Thru

232 Total Calories

Died during row - had to coast two rounds :-(

10

Mike
Witt

5:30 PM CrossFit

227 Total Calories

11

Tom
Boyle

5:00 AM CrossFit

224 Total Calories

12

Adam
Doty

4:30 PM CrossFit

211 Total Calories

13

Robert
Self

5:00 AM CrossFit

170 Total Calories

14

Ric
Thompson

4:30 PM CrossFit

316 Total Calories

75

15

Dale
Rinkenberger

6:00 AM CrossFit

311 Total Calories

16

James
Gillespie

5:30 PM CrossFit

304 Total Calories

17

Clint
VanHoy

8:00 AM CrossFit

301 Total Calories

75# should have used 95#

18

Erik
Manning

6:00 AM CrossFit

295 Total Calories

19

Harris
Frank

5:00 AM CrossFit

284 Total Calories

75

20

Robert
Meredith Jr

10:00 AM CrossFit

277 Total Calories

75#

21

Rich
Marino

4:30 PM CrossFit

257 Total Calories

Cleans for Both (Shoulder)

22

Michael
Wolf

5:00 AM CrossFit

248 Total Calories

75

23

Keith
Jones

7:30 PM CrossFit

238 Total Calories

75#

24

Robin
Gautham Mu ...

7:30 PM CrossFit

234 Total Calories

75# bar

25

Mitch
Asher

6:00 AM CrossFit

221 Total Calories

26

Mike
Anderson

5:30 PM CrossFit

217 Total Calories

27

David
Munro

7:30 PM CrossFit

179 Total Calories

28

Kris
Keropian

10:00 AM CrossFit

166 Total Calories

45#

Female Clients

1

Victoria
Duncan

6:00 AM CrossFit

261 Total Calories

2

Carla
Henriet

6:00 AM CrossFit

260 Total Calories

3

Hannah
Teece

Drive Thru

214 Total Calories

4

Allison
Elliott

5:00 AM CrossFit

204 Total Calories

5

Lori
Adkins

5:00 AM CrossFit

196 Total Calories

6

Tracy
Jennings

6:00 AM CrossFit

181 Total Calories

7

Jami
Latham

10:00 AM CrossFit

219 Total Calories

45#

8

Jennifer
Yerges

4:30 PM CrossFit

215 Total Calories

#idied #someonestryingtokillme

9

Brenda
Miller

8:00 AM CrossFit

214 Total Calories

55#

10

Kyra
Odum Richa ...

5:30 PM CrossFit

205 Total Calories

11

Estela
Falla-Ross

6:00 AM CrossFit

203 Total Calories

12

Lissy
Cowdery

5:30 PM CrossFit

198 Total Calories

13

Marie
Holbrook

Drive Thru

195 Total Calories

35# snatch; 55# pc

13

Tammy
Lewis

5:00 AM CrossFit

195 Total Calories

55

14

Andrea
Bauer

8:00 AM CrossFit

193 Total Calories

85# cleans all

15

Jesseca
Rodriguez

10:00 AM CrossFit

190 Total Calories

45#

16

Jessyca
Doty

4:30 PM CrossFit

188 Total Calories

16

Michelle
Vaughn

8:00 AM CrossFit

188 Total Calories

17

Selena
Richter

Drive Thru

186 Total Calories

18

Kelsey
Questel

6:00 AM CrossFit

185 Total Calories

19

Katherine
Tullis

Drive Thru

180 Total Calories

19

Natalie
Cosson

6:00 AM CrossFit

180 Total Calories

20

Marcy
Butler

8:00 AM CrossFit

172 Total Calories

21

Sharon
Brooks

6:00 AM CrossFit

170 Total Calories

22

Linnet
Orbe

6:00 AM CrossFit

167 Total Calories

23

Amy
Linton

10:00 AM CrossFit

165 Total Calories

45#

24

Kelly
Ulman

5:30 PM CrossFit

158 Total Calories

25

Rachel
Bard

4:30 PM CrossFit

155 Total Calories

26

Yvonne
Peterson

4:30 PM CrossFit

152 Total Calories

27

Julie
Fowler

Drive Thru

145 Total Calories

28

Private

4:30 PM CrossFit

140 Total Calories

29

Silvana
Scherer

5:30 PM CrossFit

138 Total Calories

30

Melisa
Raney

Drive Thru

120 Total Calories

31

Jaylyn
Carver

4:30 PM CrossFit

102 Total Calories

35#