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Partner WOD Wednesday!!

Warm-up

Medicine Ball Toss Warm-up:
Right Leg Forward
Left Leg Forward
Chest Pass
Soccer Inbound
Back-2-Back Twist & Pass
Backward Overhead Toss

20 "Around the world" over your partner that is squatting in front of you
https://www.youtube.com/watch?v=4p_T3YMcdDo
Over and Back is 2.

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
Partner A: performs 7 Dumbbell Burpee Clean & Jerks (two dumbbells)
Partner B: holds a plank

*Choose dumbbell weights that will appropriately challenge you, but you can do unbroken every round.
**For an added challenge have your feet elevated during your plank, like on a bench.
***If no partner then hold a plank for :30 seconds.
****This is a power clean & jerk

cool down

Run 800m or walk 400m

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

Whiteboard:

Wednesday, September 19, 2018

Male Clients

1

Coach
Jose

4:00 PM CrossFit

6 + 10

40#

2

Danny “D DUB”
White

8:30 AM CrossFit

6 + 0

25# Jamie and Whitney

2

Scott
Huter

12:00 PM CrossFit Advance...

6 + 0

35# DB

2

Tyler
Wood

12:00 PM CrossFit Advance...

6 + 0

#40, partner Scott

3

Coach
Charles

9:30 AM CrossFit

5 + 5

#40

3

Patrick
Elsasser

12:00 PM CrossFit Advance...

5 + 5

40# Started on Clean

4

Dawson “DJ”
Saathoff

5:00 AM CrossFit

5 + 0

30lbs dumbbells

5

Danny
Martinez

4:00 PM CrossFit

5 + 10

30 lb dumb bell

6

Darrin "D"
Kent

12:00 PM CrossFit Advance...

5 + 5

40#, but had to break up the plank...of all things!

7

Josh
Gansch

6:00 PM CrossFit

4 + 5

30lbs

Female Clients

1

Gabby
Vizcaino

4:00 PM CrossFit

6 + 9

20lbs

2

Private

12:00 PM CrossFit Advance...

6 + 8

3

Victoria
Covarrubias

5:00 AM CrossFit

6 + 7

4

Jayme
Crist

8:30 AM CrossFit

6 + 0

25 DB

4

Whitney
Seeforth

8:30 AM CrossFit

6 + 0

30 lb DB

5

Mallory
Thompson

4:00 PM CrossFit

5 + 13

5 + 13.5 #25

6

Jayme
Pilon

9:30 AM CrossFit

5 + 7

25

7

Sally
Gjeloshaj

9:30 AM CrossFit

5 + 5

8

Yianoula
“Nola” Warne

4:00 PM CrossFit

5 + 2

20# DB x2 11+9 total with awesome Gabby 😘

9

Drienna
Green

9:30 AM CrossFit

4 + 2

#20 dumbells

9

Renetta
Johnson

9:30 AM CrossFit

4 + 2

20#

10

Joslyn
Bustamante

5:00 PM CrossFit

6 + 13

10

Shannyn
Bustamante

5:00 PM CrossFit

6 + 13

11

Coach
K

6:00 AM CrossFit

6 + 6

20# DB

11

Sheri
Koch

6:00 AM CrossFit

6 + 6

#15 DB

12

Gena
Elfelt

9:30 AM CrossFit

6 + 0

13

Sandy
“Pants” Diaz

4:00 PM CrossFit

5 + 13

5 + 13.5 #25

14

Beth
Johnson

5:00 PM CrossFit

5 + 3

25lb DB w/ Jen And Brit

14

Britnee
Fradd

5:00 PM CrossFit

5 + 3

14

Jennifer
Le Fevre

5:00 PM CrossFit

5 + 3

15

Private

6:00 AM CrossFit

5 + 0

15

Selina
De Rose-Juarez

6:00 AM CrossFit

5 + 0

Partnered w Michelle