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Components

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Weightlifting

20 mins

Three sets of:
Face Pulls x 30 reps
Rest 30 seconds
Standing Dumbbell Tricep Extension x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

Metcon

Metcon (4 Rounds for time)

Every 6 min for 4 sets
100m Run
10 Burpees
15 T2B
20 Slamballs (30/20)
100m Run

*Rest with remaining time in each 6 min interval

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

Whiteboard:

Wednesday, September 13, 2017

Male Clients

1

Cory
McCleaf

5:00 PM CrossFit

8:10

2

Brandon
Shuck

5:00 PM CrossFit

8:14

3

Jake
Jerles

7:00 PM CrossFit

9:04

4

Gary
Blount

5:00 PM CrossFit

9:38

5

Jose
Aguayo

5:00 PM CrossFit

10:10

6

Jason
Cansler

6:00 PM CrossFit

10:28

7

Samuel
Fitzgerald

7:00 PM CrossFit

11:51

8

Brad
Brodzinski

5:00 AM CrossFit

12:17

9

Jarrod
Steck

11:00 AM CrossFit

13:07

10

Mac
Baker

7:00 PM CrossFit

13:09

11

Todd
McDaniel

5:00 AM CrossFit

13:11

T2B sucked!

12

Hermanta
Koirala

6:00 PM CrossFit

13:16

13

Mike
Noll

11:00 AM CrossFit

15:00

14

Kason
Davis

11:00 AM CrossFit

15:15

15

Sumedh
Gupte

6:00 PM CrossFit

10:48

16

Mike
Morelli

5:00 AM CrossFit

10:53

jump squat for burpee, knees to chest, 20#

17

Chad
Cockerill

5:00 PM CrossFit

11:22

18

Gary
Sunstrom

5:00 PM CrossFit

11:32

T2B&K2E

19

Jonathan
Darcey

5:00 PM CrossFit

11:33

20lbs

20

Jacob
Gloudemans

7:00 PM CrossFit

11:46

Mostly did knees to chest with kip 30 lbs slam ball

21

Jason
Fish

5:00 PM CrossFit

11:50

kipping knee raise

22

Dan
Carley

5:00 AM CrossFit

12:16

23

Young
Kim

5:00 PM CrossFit

13:05

20#,

24

Augusto
Benitez

6:00 PM CrossFit

13:35

25

Sam
Bowman

6:00 AM CrossFit

13:40

26

Carlos
Jara

11:00 AM CrossFit

13:51

27

Scott
Hall

6:00 AM CrossFit

15:40

Female Clients

1

Esther
Aguayo

5:00 PM CrossFit

11:31

2

Jen
Schult

6:00 AM CrossFit

11:38

3

Michelle
Shuck

9:00 AM CrossFit

12:41

t2b died last round

4

Jackie
Cansler

6:00 PM CrossFit

13:24

uugghh

5

Page
Hannon

6:00 AM CrossFit

11:11

rx slam, k2e

6

Seirra
Dawson

5:00 PM CrossFit

11:30

7

Cassie
Chadwell

7:00 PM CrossFit

11:42

1 round knee up , 15# slam ball

8

Jenny
Rosas

11:00 AM CrossFit

11:49

20lb slamballs, knee raises

9

Evelyn
Karras

7:00 PM CrossFit

12:29

10#, mod t2b

10

Alyssa
Carlson

5:00 AM CrossFit

13:17

11

Carmen
Leyton

5:00 AM CrossFit

13:46

12

Jennifer
Rosa

9:00 AM CrossFit

14:33

13

Ivette
Morales

9:00 AM CrossFit

14:39

14

Cassie
Steck

11:00 AM CrossFit

14:53

first 2 rounds t2b, rest k2e 20lb wb

15

Georgia
Rivers

6:00 AM CrossFit

15:09

16

Nikki
Kirsch

9:00 AM CrossFit

16:27

Rx slamballs, mix k2e and knee raises

17

Jasmine
Nivens

9:00 AM CrossFit

18:03