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Front Squat

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9/20/18

Celebrating August - September birthdays this Sunday at Boat Yard Eats in Cornelius @6:30-7:00. 2 big birthdays that passed are Melissa Holden’s 50th and Jenn T’s 40th.

Metcon

Metcon (AMRAP - Reps)

5 Rounds:
Min 1: 5 Push Presses (95/65)
Min 2: 30 Sec Max Bar MU
Mn 3: 10/7 Calorie Bike
Min 4: 10 Wallballs (20/14)
Min 5: HS walks skill work
Min 6: Rest

*RX
Min 1: 5 PP (75/55),
Min 2: Max C2B,
Min 3: 10/7 Cal Bike
Min 4: 10 Wallballs 20/14
Min 5: Handstand shoulder touches skill work
Min 6: Rest

Fitness
Min 1: 5 PP (75/55),
Min 2: Max Pullups
Min 3: 10/7 Cal Bike
Min 4: 10 Wallballs 20/14
Min 5: Plank shoulder touches skill work
Min 6: Rest

Score is Reps on Min 2 (Bar Mu, C2B, Pull-ups, Ring Rows)

Optional Extra Strength Work

Front Squat

Front Squat

2×4 @ 70%
2×3 @ 75%
2×2 @ 80%

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

Whiteboard:

Thursday, September 20, 2018

Male Clients

1

Johnny
Quilla

12:00 PM CrossFit

35 Reps

2

Colby
Wollak

4:00 PM CrossFit

32 Reps

63 shoulder touches

3

Darius
Nouri

8:30AM CrossFit Class

25 Reps

4

Jason
Blackwell

9:30 AM CrossFit

16 Reps

Ripped on 3rd round

5

David
Fero

8:30AM CrossFit Class

14 Reps

terrible handstand walks

6

Josh
Roberts

5:30 PM CrossFit

11 Reps

7

Brandon
Hedrick

5:30 AM CrossFit

6 Reps

8

Hap
Clayton

8:30AM CrossFit Class

72 Reps

c2b, 95 shoulder touchs

9

Ryan
Snitker

5:30 AM CrossFit

60 Reps

10

Lanny
Natoli

5:30 PM CrossFit

58 Reps

11

King
of Verdict ...

12:00 PM CrossFit

56 Reps

12

Todd
Mehrmann

4:00 PM CrossFit

42 Reps

13

Justin
Lincoln

5:30 AM CrossFit

10 Reps

split between

14

Jumpin Jack
Schneider

4:00 PM CrossFit

84 Reps

Fitness PU, 290 Sh taps

15

Stephen
Kent

5:30 AM CrossFit

80 Reps

jump pulls / #95 / plank shoulder touch

16

Alan
moffitt

4:00 PM CrossFit

72 Reps

pU

17

Brent
Miller

8:30AM CrossFit Class

71 Reps

scaled - pullups

18

Scotty
In Route

8:30AM CrossFit Class

63 Reps

95#-C2B-Failed shoulder touches

19

Alto
Shambles

8:30AM CrossFit Class

62 Reps

95#

20

Mike
Alfred

5:30 AM CrossFit

52 Reps

21

Eric
Olinger

12:00 PM CrossFit

50 Reps

fitness

21

Patrick
Mizzell

8:30AM CrossFit Class

50 Reps

fitness-8:30 run club!!!

21

sam
knight

5:30 PM CrossFit

50 Reps

22

Ken
Buckstad

5:30 AM CrossFit

30 Reps

Pull ups

Female Clients

1

Maddy
Fero

8:30AM CrossFit Class

50 Reps

HS walk attempts

2

Jenn
Warcola

12:00 PM CrossFit

43 Reps

8, 9, 9, 9, 8 hs walks

3

Teeter
Miller

5:30 PM CrossFit

39 Reps

8,7,8,8,8

4

Kelly
Nouri

8:30AM CrossFit Class

38 Reps

HSST as perscribed

5

Maggie
Gaspar

4:00 PM CrossFit

32 Reps

6

Krissy
Jones

12:00 PM CrossFit

124 Reps

fitness/rr

7

Karina
Collins

4:00 PM CrossFit

95 Reps

push ups

8

Shelly
Walsh

8:30AM CrossFit Class

93 Reps

Ring rows

9

Marissa
Hager

8:30AM CrossFit Class

70 Reps

Ringrows

9

Stacey
Nance

6:30 PM CrossFit

70 Reps

fitness

10

Katie
Tuttle

4:00 PM CrossFit

58 Reps

fitness, pull-ups 13/13/13/12/7 hand ripped last round

11

Gianna
Rivieccio

5:30 AM CrossFit

50 Reps

banded pull ups

11

Mariah
Conner

5:30 AM CrossFit

50 Reps

Purple band

12

Lauran
Stump

5:30 AM CrossFit

39 Reps

dear fitness-I hate you-pullups

13

Kerry
Blackwell

9:30 AM CrossFit

35 Reps

13

Rhonda
Halford

9:30 AM CrossFit

35 Reps

pu

14

Jennifer
Eckard

9:30 AM CrossFit

27 Reps

Green band PUs/rest fitness

15

Alyson
Knight

5:30 PM CrossFit

19 Reps

RX+ except Banded bar MUs on 3rnds, 2 rounds no band