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Components

Elizabeth

Snatch

Settings

Workout

9/8/15

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Weightlifting

Snatch (EMOMx12:)

Snatch

EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

Note: you will do 3 reps at each % EMOM

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

Whiteboard:

Tuesday, September 08, 2015

Male Clients

1

Joshua
Dockens

4:00 PM CrossFit

3:14

2

Shawn
Deluca

5:30 PM CrossFit

3:51

3

Brandon
Hedrick

5:30 AM CrossFit

4:26

4

Derrick
Ledford

5:30 PM CrossFit

4:35

5

Josh
Roberts

5:30 PM CrossFit

5:50

6

Charles
Famulari

12:00 PM CrossFit

6:24

Wooooo

7

Jordan
Propst

9:30 AM CrossFit

6:49

8

Hap
Clayton

8:30AM CrossFit Class

7:37

9

Tracy
Benfield

5:30 AM CrossFit

8:15

10

Derek
Halford

8:30AM CrossFit Class

9:36

11

Daniel
Leatherman

5:30 AM CrossFit

9:53

12

Lanny
Natoli

5:30 PM CrossFit

12:29

What am I, stupid or somfin'

13

Brent
Miller

8:30AM CrossFit Class

4:05

115# / GHD

14

Tommy
Grey

5:30 AM CrossFit

4:14

55 lbs, box dips

15

Bob
Swadley

8:30AM CrossFit Class

5:14

95# , box dips

16

Eric
Olinger

5:30 PM CrossFit

5:33

GHD Dips

17

Jason
Leach

12:00 PM CrossFit

5:57

135, ghd

18

Darius
Nouri

8:30AM CrossFit Class

6:15

115#, ghd dips

19

Chris
Morales

12:00 PM CrossFit

6:40

135#; GHD Dips

20

Patrick
Mizzell

8:30AM CrossFit Class

7:29

115# and ghd dips

21

Eric
Hagler

4:00 PM CrossFit

7:43

115#, GHD Dips

22

Tom
Collins

5:30 PM CrossFit

7:46

ghd, 115

23

Eddie
White

4:00 PM CrossFit

8:11

95lbs. Box Dip

24

Al
Moody

8:30AM CrossFit Class

8:17

box dips

25

Toni
Huber

5:30 PM CrossFit

8:35

Ring Dips with Red Band

26

Danny
Eckard

5:30 AM CrossFit

8:45

ghd rows

27

Nick
DiSabato

5:30 PM CrossFit

8:47

85#, GHD ups

28

Jacob
Unell

8:30AM CrossFit Class

8:54

65 lb clean

29

Alwyn
Moody

5:30 PM CrossFit

9:00

30

Marcio
Lima

5:30 PM CrossFit

9:03

100# AND BOX DIPS

31

Chance
Gregory

5:30 PM CrossFit

9:42

#115 GHD

32

Charles
Martin

9:30 AM CrossFit

10:10

105, box dips

33

Private

8:30AM CrossFit Class

10:14

34

Eli
Joy

4:00 PM CrossFit

11:05

55lbs thrusters, I hate ring dips

Female Clients

1

Alyson
Knight

5:30 PM CrossFit

6:19

2

Jill
Olinger

12:00 PM CrossFit

8:42

3

Brittany
Bowden

6:30 PM CrossFit

9:13

4

Cambell
Vander Haar

4:00 PM CrossFit

6:23

115#, GHD

5

Starr
Boler

9:30 AM CrossFit

6:27

65# green band GHD bad shoulder day

6

Shannon
Fichter

5:30 AM CrossFit

6:55

55#, box dips

7

Miranda
Morales

4:00 PM CrossFit

7:04

95# ghd with purple band

7

Stacy
Byus

9:30 AM CrossFit

7:04

8

Taunia
K

8:30AM CrossFit Class

7:10

45lbs box dips

9

Brittany
Dellinger

4:00 PM CrossFit

7:15

35lbs

10

Leslie
Auton

5:30 PM CrossFit

7:28

RX weight, purple band ring dips

10

Paige
Acovski

5:30 AM CrossFit

7:28

65lbs ring dips w band

11

Kim
Quilla

5:30 PM CrossFit

7:30

12

Krissy
Jones

8:30AM CrossFit Class

7:44

75# purple band ghd dip

13

Susan
Sterling

5:30 AM CrossFit

8:03

85# PC, purple band ring dips

14

Molly
Boyce

4:00 PM CrossFit

8:09

35x21; 45x15; 35x9 Box dips

15

Nikki
Stewart

4:00 PM CrossFit

8:10

45 lbs, box dips

16

Jenn
Warcola

12:00 PM CrossFit

8:18

95#; banded ghd dips

17

Private

4:00 PM CrossFit

9:41

18

Amanda
Vander Haar

4:00 PM CrossFit

10:01

80lbs ring dips red band

19

Stacey
Nance

6:30 PM CrossFit

10:06

75lbs

20

Karina
Collins

5:30 PM CrossFit

10:28

ghd dips ; 75#

21

Private

9:30 AM CrossFit

11:13