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Workout

Monday WOD

4 rounds for quality and Warmth of:

1:00 banded glute bridges
1:00 core plank
1:00 front plate raises 10-15#
1:00 hollow hold

Metcon (AMRAP - Reps)

3:00 on 2:00 off for 5 rounds

10 burpees
200m run
Max effort burpees in remaining time

**score is total burpees in remaining time

RX+ 15 burpees before the run

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

Whiteboard:

Monday, September 30, 2019

Male Clients

1

Nathan
Trevillian

Drive Thru

133 Reps

2

Robin
Gautham Mu ...

7:30 PM CrossFit

114 Reps

3

James gill ...
l

7:30 PM CrossFit

112 Reps

29/23/19/21/20

4

Private

4:30 PM CrossFit

106 Reps

5

Ken
Walma

5:00 AM CrossFit

131 Reps

6

Syed
Ali

5:30 PM CrossFit

126 Reps

7

Joseph
Cawood

10:00 AM CrossFit

119 Reps

8

Tim
Gaddis

8:00 AM CrossFit

118 Reps

9

Paul
Miller

8:00 AM CrossFit

115 Reps

10

Mike
Brown

5:00 AM CrossFit

112 Reps

11

Clint
VanHoy

8:00 AM CrossFit

105 Reps

20/21/22/20/22 slo run (knee)

12

Adam
Doty

4:30 PM CrossFit

103 Reps

13

Rob
Blackwell

6:00 AM CrossFit

102 Reps

14

Jason
Jones

5:00 AM CrossFit

101 Reps

15

Mike
Witt

4:30 PM CrossFit

100 Reps

15

Patrick
Dedoyard

5:30 PM CrossFit

100 Reps

23+21+19+18+19

16

Harris
Frank

5:00 AM CrossFit

98 Reps

17

Tim
McCormick

5:00 AM CrossFit

94 Reps

18

Dennis
Shelton

4:30 PM CrossFit

84 Reps

Adios amigos🇵🇦

19

Erik
Manning

5:00 AM CrossFit

78 Reps

18 17 16 14 13

20

Dale
Rinkenberger

6:00 AM CrossFit

77 Reps

21

Ryan
Reyes

5:00 AM CrossFit

55 Reps

22

Tom
Boyle

5:00 AM CrossFit

52 Reps

23

Robert
Meredith Jr

10:00 AM CrossFit

50 Reps

24

AJ
Ross

6:00 AM CrossFit

25 Reps

25

Private

8:00 AM CrossFit

22 Reps

26

Johny
Mathur

Drive Thru

82 Reps

27

Kris
Keropian

4:30 PM CrossFit

69 Reps

28

David
Munro

7:30 PM CrossFit

65 Reps

burpees suck!@!!!

29

Chris
Bryant

5:30 PM CrossFit

57 Reps

13-12-11-11-10 - 600M bike

30

Aiden
Bryant

5:30 PM CrossFit

56 Reps

23-9-9-5-10 - - 600M bike

31

Jared
Kent

5:00 AM CrossFit

52 Reps

32

Mitch
Asher

6:00 AM CrossFit

37 Reps

Female Clients

1

Jessyca
Doty

4:30 PM CrossFit

100 Reps

2

Lissy
Cowdery

5:30 PM CrossFit

69 Reps

slow run

3

Vanessa
Kennedy

8:00 AM CrossFit

58 Reps

4

Kristen
Bell

8:00 AM CrossFit

119 Reps

5

Rachel
Blackwell

10:00 AM CrossFit

110 Reps

6

Allison
Elliott

5:00 AM CrossFit

109 Reps

6

Brenda
Miller

8:00 AM CrossFit

109 Reps

7

Monica
Lee

4:30 PM CrossFit

106 Reps

8

Amanda
Bogard

Drive Thru

103 Reps

8

Sharon
Brooks

6:00 AM CrossFit

103 Reps

9

Marie
Holbrook

Drive Thru

101 Reps

10

Hannah
Teece

Drive Thru

96 Reps

11

Jessica
Chauncey

5:00 AM CrossFit

89 Reps

12

Kyra
Odum

5:30 PM CrossFit

86 Reps

13

Tammy
Lewis

5:00 AM CrossFit

82 Reps

14

Lori
Adkins

5:00 AM CrossFit

79 Reps

15

Tracy
Jennings

5:00 AM CrossFit

78 Reps

16

Estela
Falla-Ross

6:00 AM CrossFit

73 Reps

16

Linda
Wright

6:00 AM CrossFit

73 Reps

17

Vanessa
Cordova

7:30 PM CrossFit

68 Reps

18

Selena
Richter

Drive Thru

66 Reps

19

Amy
Linton

10:00 AM CrossFit

64 Reps

19

Victoria
Duncan

5:00 AM CrossFit

64 Reps

20

Marcy
Butler

8:00 AM CrossFit

58 Reps

21

Natalie
Cosson

7:30 PM CrossFit

35 Reps

22

Jennifer
Yerges

4:30 PM CrossFit

92 Reps

Box burpees

23

Liz
Bunker

4:30 PM CrossFit

73 Reps

24

Silvana
Scherer

5:30 PM CrossFit

47 Reps

25

Dawn
Galante

6:00 AM CrossFit

36 Reps