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Components

Thruster

Metcon

Metcon

1000m Row

Settings

Workout

SEPT 16, 2021

BARBELL

BAR: Thruster (5x5 @ 60%)

Thruster

M - OH Squat
T - Push Press
W - Squat Clean
Th - Thruster
F - rest / make-up day

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 18 cap
Run 400m | RX+ 75 DU's
21 Stationary Lunges | RX+ Med Ball Jump Lunges, 20/14/10#
15 Sit ups | RX+ Toes Thru Rings
9 Ring Rows | RX+ Chest-to-Bar

WOD

WOD: Metcon (Time)

18 cap /
90 American KBS, 55/35 | 45/25
60 WBS
30 Ground to Overhead, 96/65 | 75/55#
*do 3 burpees each break during a set

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row

1000m Row

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

Whiteboard:

Thursday, September 16, 2021

Male Clients

1

Curtis
Hackler

5:30 AM CrossFit

5 x 5 @ 155 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 5 @ 145 lbs

3

Johnny
Whisman

5:30 AM CrossFit

5 x 5 @ 120 lbs

4

Jet
Graham

5:30 PM CrossFit

5 x 5 @ 115 lbs

4

Matt
Townsend

5:30 PM CrossFit

5 x 5 @ 115 lbs

5

Matt
Clark

5:30 AM CrossFit

5 x 5 @ 111 lbs

5

Zach
Hendrix

5:30 AM CrossFit

5 x 5 @ 111 lbs

6

Adam
Bulleigh

5:30 PM CrossFit

5 x 5 @ 105 lbs

6

Cory
Carter

9:00 AM CrossFit

5 x 5 @ 105 lbs

6

Dallas
Hindman

9:00 AM CrossFit

5 x 5 @ 105 lbs

7

Private

5:30 AM CrossFit

5 x 5 @ 100 lbs

8

Dustin
Cobb

5:30 PM CrossFit

5 x 5 @ 95 lbs

8

Pat
Stefanopoulos

5:30 PM CrossFit

5 x 5 @ 95 lbs

8

Sakthivel
Ganapathy

6:30 PM CrossFit

5 x 5 @ 95 lbs

9

Tony
Sterk

12:00 PM Open Gym

5 x 5 @ 90 lbs

10

Chris
Emert

4:30 PM Open Gym

5 x 5 @ 75 lbs

Female Clients

1

Stephanie
Richardson

5:30 AM CrossFit

5 x 5 @ 105 lbs

2

Shelby
Brennan

5:30 PM CrossFit

5 x 5 @ 95 lbs

60% 14 weeks PP

3

Billie
Johnson

6:30 PM CrossFit

5 x 5 @ 75 lbs

3

Britney
Green

12:00 PM Open Gym

5 x 5 @ 75 lbs

4

Hemapriya
Sakthivel

9:00 AM CrossFit

5 x 5 @ 70 lbs

5

Angela
Hansen

5:30 PM CrossFit

5 x 5 @ 65 lbs

5

Candy
Wickham

9:00 AM CrossFit

5 x 5 @ 65 lbs

60%

6

Clare
Ppool

5:30 PM CrossFit

5 x 5 @ 55 lbs

6

Daniela
Mendes

9:00 AM CrossFit

5 x 5 @ 55 lbs

60%

6

Jana
Graham

5:30 AM CrossFit

5 x 5 @ 55 lbs

6

Laura
Clark

5:30 AM CrossFit

5 x 5 @ 55 lbs

6

Misty
Lingnau

5:30 AM CrossFit

5 x 5 @ 55 lbs

7

Sherry
Jackson

6:30 PM CrossFit

5 x 5 @ 50 lbs

8

Nicole
Whisman

9:00 AM CrossFit

5 x 5 @ 45 lbs

8

Rebecca
Judd

6:30 PM CrossFit

5 x 5 @ 45 lbs

9

Angela
Hackler

5:30 AM CrossFit

5 x 5 @ 15 lbs