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Fantastic Friday Workout

Metcon (No Measure)

4 rounds of:

1:00 handstand push ups/ handstand hold
:20 rest
1:00 L-sit / chair sit hold, scale to hollow hold if unable to hang from bar
:20 rest
1:00 single leg jump rope/ single leg plate hop practice (scale to regular jumps if bothers knees/ankles)
:20 rest

Metcon (Time)

For time:

21-15-9
Assault bike calories
KB swings 53/35#

RX+ 70/53#

***This is a sprint! Run two heats when needed.

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

Whiteboard:

Friday, September 13, 2019

Male Clients

1

Private

4:30 PM CrossFit

3:18

2

Donnie
Barbour

Drive Thru

4:01

3

Aaron
Carver

5:00 AM CrossFit

4:46

4

AJ
Ross

6:00 AM CrossFit

5:27

5

Dave
Lombardo

5:00 AM CrossFit

5:34

6

James gill ...
l

4:30 PM CrossFit

3:53

7

Aiden
Bryant

4:30 PM CrossFit

4:49

8

Tim
Gaddis

10:00 AM CrossFit

4:55

9

Mike
Witt

5:30 PM CrossFit

4:57

10

Wallis
Shoppy

5:00 AM CrossFit

5:02

11

Jim
Bolen

5:30 PM CrossFit

5:10

12

Harris
Frank

5:00 AM CrossFit

5:38

13

Jason
Jones

5:00 AM CrossFit

5:39

14

Erik
Manning

5:00 AM CrossFit

6:18

15

Chris
Davis

10:00 AM CrossFit

6:45

had to break up the kbs

16

Dennis
Shelton

4:30 PM CrossFit

4:46

Row/PP95

17

Andrew
Bauer

4:30 PM CrossFit

5:28

18

Austin
Ingram

5:30 PM CrossFit

5:52

44lb db

19

Mitch
Asher

6:00 AM CrossFit

6:34

35#

20

Jeff
Austin

8:00 AM CrossFit

6:46

35#

21

Chris
Lenox

10:00 AM CrossFit

6:58

44# KB

22

Kris
Keropian

Drive Thru

7:15

35#

23

Chris
Bryant

4:30 PM CrossFit

0:00

345# DL - 10# PR - Worked on 1RM DL after core work

Female Clients

1

Brenda
Miller

8:00 AM CrossFit

5:56

2

Kristen
Bell

Drive Thru

5:59

3

Allison
Elliott

5:00 AM CrossFit

6:11

4

Marie
Holbrook

Drive Thru

6:15

5

Jen
Thompson

8:00 AM CrossFit

6:27

6

Monica
Dingler

8:00 AM CrossFit

6:34

7

Lissy
Cowdery

5:30 PM CrossFit

6:56

8

Jami
Latham

10:00 AM CrossFit

7:01

9

Tammy
Lewis

5:00 AM CrossFit

7:12

10

Estela
Falla-Ross

6:00 AM CrossFit

7:13

11

Linnet
Orbe

6:00 AM CrossFit

7:25

12

Staci
Hamilton

8:00 AM CrossFit

7:34

13

Jessyca
Doty

4:30 PM CrossFit

7:54

14

Monica
Lee

5:30 PM CrossFit

9:16

15

Brianna
Doty

4:30 PM CrossFit

6:05

16

Kim
Hullett

4:30 PM CrossFit

6:16

26#

17

Vanessa
Kennedy

Drive Thru

6:33

18

Jennifer
Yerges

8:00 AM CrossFit

6:59

19

Kim
Bolen

8:00 AM CrossFit

8:07

20

Rachel
Bard

4:30 PM CrossFit

8:11

pink kb

21

Alison
Dickens

5:30 PM CrossFit

8:17

18lbs db

22

Private

5:30 PM CrossFit

8:33

23

Yvonne
Peterson

4:30 PM CrossFit

9:11

24

Silvana
Scherer

5:30 PM CrossFit

9:22