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Components

Overhead Squat

Metcon

Metcon

800m Run

Settings

Workout

SEPT 30, 2020

BARBELL

BAR: Overhead Squat (5x3 @ 70%)

Overhead Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 Cap / Partition Anyhow
90 Cal Row
90 Burpees

WOD

WOD: Metcon (AMRAP - Reps)

5 Rds / 1 min per station, of:
Cals Bike
Double Unders
Pull-ups | RX+ Muscle-ups (ring or bar)
Rest 1 minute

KIKR

KIKR: 800m Run (Time)

Max Effort 800m Run

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Whiteboard:

Thursday, September 30, 2021

Male Clients

1

Jared
Howard

4:30 PM Open Gym

5 x 3 @ 205 lbs

2

Cole
Park

9:00 AM CrossFit

5 x 3 @ 175 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 3 @ 165 lbs

4

Jet
Graham

6:30 PM CrossFit

5 x 3 @ 145 lbs

5

Cory
Carter

9:00 AM CrossFit

5 x 3 @ 140 lbs

6

Chris
McAbery

12:00 PM Open Gym

5 x 3 @ 125 lbs

6

Johnny
Whisman

5:30 AM CrossFit

5 x 3 @ 125 lbs

7

Matt
Clark

5:30 AM CrossFit

5 x 3 @ 122 lbs

7

Zach
Hendrix

5:30 AM CrossFit

5 x 3 @ 122 lbs

8

Kyle
Ppool

5:30 PM CrossFit

5 x 3 @ 95 lbs

9

Dustin
Cobb

5:30 PM CrossFit

5 x 3 @ 85 lbs

9

Hudson
Baker

5:30 PM CrossFit

5 x 3 @ 85 lbs

9

Pat
Stefanopoulos

5:30 PM CrossFit

5 x 3 @ 85 lbs

10

Private

6:30 PM CrossFit

5 x 3 @ 65 lbs

Female Clients

1

Renee
Johnson

12:00 PM Open Gym

5 x 3 @ 122 lbs

2

Julie
Anderson

5:30 PM CrossFit

5 x 3 @ 120 lbs

3

Tessa
Austin

4:30 PM Open Gym

5 x 3 @ 80 lbs

4

Angela
Hansen

5:30 PM CrossFit

5 x 3 @ 65 lbs

4

Candy
Wickham

9:00 AM CrossFit

5 x 3 @ 65 lbs

70%

4

Jana
Graham

5:30 AM CrossFit

5 x 3 @ 65 lbs

5

Nicole
Whisman

9:00 AM CrossFit

5 x 3 @ 45 lbs

6

Rebecca
Judd

6:30 PM CrossFit

5 x 3 @ 35 lbs

6

Sherry
Jackson

6:30 PM CrossFit

5 x 3 @ 35 lbs

7

Billie
Johnson

6:30 PM CrossFit

3 x 3 @ 60 lbs

7

Dainelle
Herl

5:30 PM CrossFit

1 x 3 @ 75 lbs

Shoulder issues