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Metcon

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Workout

9/18/17

5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can't see you.

Weightlifting

Back Squat (4x2 75%)

Back Squat

Gymnastics

Metcon (Time)

15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

RX kipping HSPU

Metcon

Metcon (Time)

Partner WOD
160 DU
160 Air Squats
800 M Run
400 M Run
80 KBS 32/24kg
80/60 Row

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Whiteboard:

Monday, September 18, 2017

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

4 x 2 @ 320 lbs

2

Patrick
Mizzell

8:30AM CrossFit Class

4 x 2 @ 300 lbs

3

Kyle
Baker

5:30 PM CrossFit

4 x 2 @ 275 lbs

4

Hap
Clayton

8:30AM CrossFit Class

4 x 2 @ 255 lbs

5

Private

8:30AM CrossFit Class

4 x 2 @ 245 lbs

6

Darius
Nouri

8:30AM CrossFit Class

4 x 2 @ 235 lbs

6

Derek
Halford

8:30AM CrossFit Class

4 x 2 @ 235 lbs

6

Stephen
Kent

5:30 AM CrossFit

4 x 2 @ 235 lbs

7

Eli
Joy

5:30 PM CrossFit

4 x 2 @ 225 lbs

7

Jason
Leach

12:00 PM CrossFit

4 x 2 @ 225 lbs

8

Jonathan
Austin

5:30 AM CrossFit

4 x 2 @ 205 lbs

8

Robert
Foschi

5:30 AM CrossFit

4 x 2 @ 205 lbs

9

Eric
Olinger

5:30 PM CrossFit

4 x 2 @ 185 lbs

9

Private

5:30 AM CrossFit

4 x 2 @ 185 lbs

9

Josh
Roberts

5:30 PM CrossFit

4 x 2 @ 185 lbs

9

Ken
Buckstad

5:30 AM CrossFit

4 x 2 @ 185 lbs

9

Lanny
Natoli

5:30 PM CrossFit

4 x 2 @ 185 lbs

9

Tom
Collins

4:00 PM CrossFit

4 x 2 @ 185 lbs

10

Tommy
Grey

5:30 PM CrossFit

4 x 2 @ 120 lbs

11

Rob
Allen

6:30 PM CrossFit

4 x 2 @ 75 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

4 x 2 @ 225 lbs

2

Alyson
Knight

6:30 PM CrossFit

4 x 2 @ 195 lbs

3

Jill
Olinger

4:00 PM CrossFit

4 x 2 @ 165 lbs

3

Leslie
Auton

4:00 PM CrossFit

4 x 2 @ 165 lbs

4

Myra
Harmon

8:30AM CrossFit Class

4 x 2 @ 145 lbs

5

Katie
Powell

9:30 AM CrossFit

4 x 2 @ 140 lbs

6

Alex
Dow

4:00 PM CrossFit

4 x 2 @ 135 lbs

6

Katie
Tuttle

6:30 AM CrossFit

4 x 2 @ 135 lbs

7

Jenn
Warcola

12:00 PM CrossFit

4 x 2 @ 125 lbs

7

Miranda
Morales

12:00 PM CrossFit

4 x 2 @ 125 lbs

8

Jennifer
Eckard

9:30 AM CrossFit

4 x 2 @ 115 lbs

8

Nikki
Stewart

8:30AM CrossFit Class

4 x 2 @ 115 lbs

8

Stacey
Nance

5:30 PM CrossFit

4 x 2 @ 115 lbs

9

Private

8:30AM CrossFit Class

4 x 2 @ 105 lbs

9

Rhonda
Halford

12:00 PM CrossFit

4 x 2 @ 105 lbs

10

Jackie
Moffitt

12:00 PM CrossFit

4 x 2 @ 95 lbs

10

Kelly
Nouri

8:30AM CrossFit Class

4 x 2 @ 95 lbs

10

Maddy
Fero

5:30 AM CrossFit

4 x 2 @ 95 lbs

11

Alyson
Denis

4:00 PM CrossFit

4 x 2 @ 85 lbs

11

Hillary
May

6:30 AM CrossFit

4 x 2 @ 85 lbs

11

Karina
Collins

4:00 PM CrossFit

4 x 2 @ 85 lbs

11

Lauran
Stump

6:30 PM CrossFit

4 x 2 @ 85 lbs

11

Melissa
Holden

12:00 PM CrossFit

4 x 2 @ 85 lbs

11

Nancy
Treadgold

5:30 PM CrossFit

4 x 2 @ 85 lbs

11

Shannon
Fichter

5:30 PM CrossFit

4 x 2 @ 85 lbs

12

Lisa
Hummel

6:30 AM CrossFit

4 x 2 @ 65 lbs