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Metcon

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Workout

Dirty Thirties

WOD - FBCF

Metcon (AMRAP - Reps)

Rx+
30 sec. Toes-to-bars
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
30 sec. Strict Pull-ups
30 sec. Rest
30 sec. Clapping Push-ups
30 sec. Rest
5 rounds

Rx
30 sec. Toes-to-bars
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
30 sec. Pull-ups
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
5 rounds

Fitness
30 sec. Wall-lying Hands to Feet
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
30 sec. Strict Ring Rows
30 sec. Rest
30 sec. Plank Shoulder Taps
30 sec. Rest
5 rounds

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Whiteboard:

Tuesday, September 14, 2021

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

290 Reps

2

Brock
Johnson

9:00am CrossFit All Level...

269 Reps

3

Brian
Prout

5:30pm CrossFit All Level...

263 Reps

68,55,48,47,45

4

Jon
Fallon

11:00am CrossFit All Leve...

238 Reps

5

Andres
Salazar

5:30pm CrossFit All Level...

206 Reps

6

Alex
Bentley

5:30pm CrossFit All Level...

203 Reps

7

#Derek
Wilcock

5:30pm CrossFit All Level...

171 Reps

8

kevin
varghese

6:30pm CrossFit All Level...

244 Reps

9

Jade
Fielder

4:30pm CrossFit All Level...

233 Reps

10

Jonny
Baker

5:30am CrossFit All Level...

224 Reps

11

The
Rooster

6:30pm CrossFit All Level...

212 Reps

12

Private

5:30am CrossFit All Level...

188 Reps

13

Marco
Meraz

9:00am CrossFit All Level...

184 Reps

14

Lyman
Anderson

6:30pm CrossFit All Level...

146 Reps

15

The
Godfather

4:30pm CrossFit All Level...

325 Reps

16

corey
shilhanek

6:30pm CrossFit All Level...

221 Reps

17

clayton
fretwell

5:30am CrossFit All Level...

215 Reps

box push up box plank shoulder tap

18

Mitchell
Brown

9:00am CrossFit All Level...

196 Reps

19

justin
delsi

9:00am CrossFit All Level...

190 Reps

20

John
Cao

4:30pm CrossFit All Level...

185 Reps

T2B, 25# curl, strict PU, 25# curl 37-33-38-38-39

21

jesper
burgess

11:00am CrossFit All Leve...

176 Reps

22

Leon
Manfredi

5:30am CrossFit All Level...

142 Reps

23

Justin
Thompson

9:00am CrossFit All Level...

137 Reps

under and over pull ups

24

Chad
Kobold

4:30pm CrossFit All Level...

125 Reps

Alt. Plank hold instead of 2nd push-ups

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

340 Reps

2

Catalina
Johnson

9:00am CrossFit All Level...

221 Reps

3

Christine
Rosini

6:30pm CrossFit All Level...

180 Reps

4

Savanna
Fallon

9:00am CrossFit All Level...

176 Reps

5

Lauren
Pew

9:00am CrossFit All Level...

123 Reps

6

valerie
anderson

6:30pm CrossFit All Level...

117 Reps

7

Kate
Gonzalez

4:30pm CrossFit All Level...

352 Reps

8

Private

5:30am CrossFit All Level...

349 Reps

9

Stephanie
Cheng

6:30pm CrossFit All Level...

292 Reps

V ups Push ups Russian swings Cherry pickers

10

Kasie
Shadduck

6:30pm CrossFit All Level...

285 Reps

Knee Ups, Knee Push Ups and Ring Rows

11

Ashleigh
Burgess

5:30pm CrossFit All Level...

264 Reps

12

Abigayle
Stepanek

5:30am CrossFit All Level...

259 Reps

Strict Push ups all rounds instead of Sh taps - fitness

13

Isabella
Rosini

6:30pm CrossFit All Level...

237 Reps

Knee ups, knee PU,ring row, Knee PU/plank shoulder tap

14

Talia
Sanchez Ni ...

6:30pm CrossFit All Level...

201 Reps

shoulder tap plank toes to bar