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Components

Back Squat

Metcon

Settings

Workout

Quickie

Weightlifting

Back Squat (3 x 5 )

Back Squat

WOD

Metcon (Time)

Rx+
40 DB Squat Cleans (50/25 lb.)
40 DB Shoulder-to-Overhead
400-m Run

Rx
40 DB Squat Cleans (35/20 lb.)
40 DB Shoulder-to-Overhead
400-m Run

Fitness
30 DB Front Squats
30 DB Shoulder-to-Overhead
300-m Run

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Whiteboard:

Monday, September 30, 2019

Male Clients

1

#Derek
Wilcock

5:30pm CrossFit All Level...

3 x 5 @ 335 lbs

2

Phresh
Prince of ...

5:30pm CrossFit All Level...

3 x 5 @ 295 lbs

3

Private

11AM CrossFit All Levels

3 x 5 @ 275 lbs

4

Lyman
Anderson

6:30pm CrossFit All Level...

3 x 5 @ 265 lbs

3 x 5 pr

5

#Sean
Wieser

5:30pm CrossFit All Level...

3 x 5 @ 260 lbs

6

Chad
Kobold

5:30pm CrossFit All Level...

3 x 5 @ 255 lbs

6

Del
Tutt

6:30pm CrossFit All Level...

3 x 5 @ 255 lbs

light day

7

Brock
Johnson

9AM CrossFit All Levels

3 x 5 @ 245 lbs

60lb pr

8

Brian
Welty

5:30pm CrossFit All Level...

3 x 5 @ 225 lbs

8

Chris
“Old Man” ...

5:30pm CrossFit All Level...

3 x 5 @ 225 lbs

8

The
Godfather

4:30pm CrossFit All Level...

3 x 5 @ 225 lbs

9

Ron
Fleming

4:30pm CrossFit All Level...

3 x 5 @ 215 lbs

10

Aaron
Barvitz

4:30pm CrossFit All Level...

3 x 5 @ 205 lbs

10

Andres
Salazar

5:30pm CrossFit All Level...

3 x 5 @ 205 lbs

10

Mahadev
Kakade

5:30pm CrossFit All Level...

3 x 5 @ 205 lbs

11

kevin
varghese

5:30am CrossFit All Level...

3 x 5 @ 195 lbs

12

Jeffrey
Palmer

11AM CrossFit All Levels

3 x 5 @ 185 lbs

12

John
Iskandar

5:30pm CrossFit All Level...

3 x 5 @ 185 lbs

13

brendan
lonsdale

5:30pm CrossFit All Level...

3 x 5 @ 155 lbs

13

jaime
mendez

6:30pm CrossFit All Level...

3 x 5 @ 155 lbs

13

JORDAN
WOODALL

5:30am CrossFit All Level...

3 x 5 @ 155 lbs

14

Rodrigo
delaRosa

5:30am CrossFit All Level...

3 x 5 @ 145 lbs

15

Yaser
Alabdullah

4:30pm CrossFit All Level...

3 x 5 @ 135 lbs

Female Clients

1

Kate
Gonzalez

4:30pm CrossFit All Level...

3 x 5 @ 175 lbs

1

Kendra
Lowry

5:30pm CrossFit All Level...

3 x 5 @ 175 lbs

1

Lindsey
Beagley

5:30pm CrossFit All Level...

3 x 5 @ 175 lbs

2

Maron
Walker

5:30pm CrossFit All Level...

3 x 5 @ 165 lbs

3

Kaitlin
Welty

5:30pm CrossFit All Level...

3 x 5 @ 155 lbs

4

Private

5:30am CrossFit All Level...

3 x 5 @ 150 lbs

5

Private

5:30pm CrossFit All Level...

3 x 5 @ 145 lbs

5

Maricela
de la Rosa

5:30am CrossFit All Level...

3 x 5 @ 145 lbs

6

Amanda
McFarland

5:30pm CrossFit All Level...

3 x 5 @ 135 lbs

6

Shyanne
Lewis

9AM CrossFit All Levels

3 x 5 @ 135 lbs

7

Amanda
Phox

4:30pm CrossFit All Level...

3 x 5 @ 127 lbs

8

Hilary
Thomas

4:30pm CrossFit All Level...

3 x 5 @ 125 lbs

8

Mia
McCorkel

5:30pm CrossFit All Level...

3 x 5 @ 125 lbs

8

silvia
laub

5:30pm CrossFit All Level...

3 x 5 @ 125 lbs

9

Annie
Lewis

9AM CrossFit All Levels

3 x 5 @ 112 lbs

9

Lauren
Pew

9AM CrossFit All Levels

3 x 5 @ 112 lbs

10

Amber
Bloomfield

9AM CrossFit All Levels

3 x 5 @ 100 lbs

10

Catalina
Johnson

9AM CrossFit All Levels

3 x 5 @ 100 lbs

11

Mari
McRoberts

5:30pm CrossFit All Level...

3 x 5 @ 95 lbs

40DB Front squats @ 5lbs

12

Alessondra
Hopman

4:30pm CrossFit All Level...

3 x 5 @ 90 lbs

13

Dara
Wieser

4:30pm CrossFit All Level...

3 x 5 @ 75 lbs

75

14

Erica
Lugo

5:30pm CrossFit All Level...

3 x 5 @ 55 lbs

15

Private

5:30am CrossFit All Level...

3 x 5 @ 50 lbs