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Components

Baseline

1-Mile Run

Power Clean

Settings

Workout

09/25/2017

Workout of the Day

Rest Exactly 7 Minutes after completing Baseline to Start your 1 Mile Run

Baseline (Time)

For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Weightlifting

You have exactly 7 minutes from when you get back from your 1 Mile Run to establish a 1 Rep Max Power Clean.

1-Mile Run (Time)

Max Effort 1-Mile Run

Power Clean (7 Minutes to Establish 1 Rep Max )

Power Clean

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Whiteboard:

Monday, September 25, 2017

Male Clients

1

Dustin
Pierce

5:30AM CrossFit

3:56

2

Thomas
Morales

5:30AM CrossFit

4:10

3

BoBo
Morrow

5:45PM CrossFit

4:13

4

Frank
Garcia

6:45PM CrossFit

4:14

5

Zach
Reeves

4:30PM CrossFit

4:23

+20lb vest

6

Ben
Stephenson

4:30PM CrossFit

4:33

7

jaime
zamora

4:30PM CrossFit

4:41

8

QUINTON
MUNGIA

4:30PM CrossFit

4:42

20lb vest

9

phillip
wise

6:45PM CrossFit

4:45

10

Jared
Peddy

5:30AM CrossFit

4:57

11

Cameron
Reeves

5:30AM CrossFit

5:00

+20lb vest

11

kyle
lawles

5:30AM CrossFit

5:00

12

Chase
Young

5:45PM CrossFit

5:03

20lb vest

13

Esteban
Ponce

6:45PM CrossFit

5:37

14

Brent
Turner

5:45PM CrossFit

5:42

purple band, scaled push-ups

15

Raine Corado
l

6:45PM CrossFit

6:00

Green band

16

luke
Rosales

6:45PM CrossFit

6:22

jumping

Female Clients

1

Jacqui
Morrow

5:45PM CrossFit

4:34

2

Brooke
Silverthorn

5:45PM CrossFit

4:53

3

Emily
Nix

5:30AM CrossFit

5:04

3

Helen
Harrell

6:45PM CrossFit

5:04

4

Tracy
May

8:30AM CrossFit

5:05

5

NATALIE
LAWLES

8:30AM CrossFit

5:21

6

Brenna
Braddock

5:30AM CrossFit

5:23

7

Kim
STROH

8:30AM CrossFit

5:28

8

Jenn
Reeves

5:45PM CrossFit

5:45

9

Ashley
Reeves

5:30AM CrossFit

5:50

14lb vest

10

Madison
Garcia

6:45PM CrossFit

6:00

11

jesseca
jackson

4:30PM CrossFit

7:00

12

linda
heard

6:45PM CrossFit

6:42

purple

13

Amber
Scull

5:30AM CrossFit

7:34

purple

14

rebekah
collins

4:30PM CrossFit

7:56

knee PU purple and green band pull up