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WOD - Friday, September 28, 2018.

Weightlifting

EMOM 20

Min 1 = 15 KBS (53/35)
Min 2 = 20 Sit-ups
Min 3 = 10 Goblet Squats (53/35)
Min 4 = 10 V-ups or Double Crunches
Min 5 = 10 KB Single-leg RDL's (5 Each Leg) (53/35)
https://youtu.be/b9bHy3ojQWA

Metcon

Metcon (Time)

Complete for time:

30 Wall Balls (20/14)
15 Toes-2-Bar
30 Burpees
15 Toes-2-Bar
30 Wall Balls

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Whiteboard:

Friday, September 28, 2018

Male Clients

1

Nathan
Trevillian

4:30 PM CrossFit

4:21

25# ball, unbroken

2

Private

4:30 PM CrossFit

5:51

3

Private

5:00 AM CrossFit

5:54

4

Brennan
Wesolowski

8:00 AM CrossFit

6:33

5

Randy
Godfrey

6:00 AM CrossFit

7:11

6

Syed
Ali

Drive Thru

7:23

7

Bryan
Bureau

10:00 AM CrossFit

8:56

8

Justin
Ramer

10:00 AM CrossFit

9:20

Toes To Barf

9

Dave
Lombardo

5:00 AM CrossFit

9:31

10

Robert
Roth

5:30 PM CrossFit

6:29

10# WB, 15 reps for all

11

Alex
Okland

8:00 AM CrossFit

6:53

#14 wall balls, toe ups on ground

12

Mike
Witt

5:30 PM CrossFit

7:12

13

Christian
Acosta

6:00 AM CrossFit

8:40

14

Robert
Self

5:00 AM CrossFit

9:31

15

Rick
Harrell

6:00 AM CrossFit

9:48

Female Clients

1

Jessica
Chauncey

5:00 AM CrossFit

6:34

Tried to keep up with Eric

2

Rachel
Blackwell

10:00 AM CrossFit

7:03

3

Lissy
Cowdery

5:30 PM CrossFit

7:16

4

Kasey
Kohring

Drive Thru

7:51

16# wb

5

Ann
Blaum

8:00 AM CrossFit

8:01

6

Sherry
Godfrey

6:00 AM CrossFit

8:11

7

Amanda
Bogard

Drive Thru

8:33

8

Angela
Ing

8:00 AM CrossFit

8:46

9

Lori
Adkins

5:00 AM CrossFit

9:52

10

Marie
Holbrook

Drive Thru

11:15

11

Kerry
Welch

4:30 PM CrossFit

11:22

12

Lisa
Zawacki

10:00 AM CrossFit

6:23

Knees to chest ...maybe 🙄

13

Brenda
Miller

8:00 AM CrossFit

6:43

8# WB, floor TTB

14

LeAnn
Austin

8:00 AM CrossFit

6:44

10# wb, knees to chest, walk out burpee

15

Michelle
Gillespie

8:00 AM CrossFit

7:08

10# wallball knees to somewhere

16

Linda
Wright

6:00 AM CrossFit

7:32

12#wb, floor t2b

17

Debbie
Weaver

5:00 AM CrossFit

7:40

10 # ball knee raises

18

Emily
Thaxton

8:00 AM CrossFit

7:51

10# WB, leg raises, burpees from box

19

Andrea
Bauer

10:00 AM CrossFit

7:54

16# med ball cleans with Karlye

20

Patrice
Copeland

Drive Thru

8:00

8#

21

Kelsey
Questel

6:00 AM CrossFit

8:01

floor t2b

22

Shannon
Gaines

6:00 AM CrossFit

8:06

10lb wb, knees to chest on rig

23

Karlye
Ramer

10:00 AM CrossFit

8:16

MB cleans 16# w/Andrea

24

Holly
Roberts

6:00 AM CrossFit

8:26

10# mb, recumbent toes to bar

25

Tracy
Jennings

6:00 AM CrossFit

8:51

damn u t2b!

26

Alexis
Angier

6:00 AM CrossFit

9:04

12# WB leg raises

27

Staci
Hamilton

4:30 PM CrossFit

9:23

10# ball

28

Kathy
Harrell

6:00 AM CrossFit

9:28

29

Estela
Falla-Ross

6:00 AM CrossFit

9:30

No TTB today

30

Michelle
Vaughn

8:00 AM CrossFit

10:26

10# WB legs ups for toes to bar

31

Laurie
Bennett

5:00 AM CrossFit

10:50