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Components

Ring Muscle up test

Partner Eighteen Wheeler

Overhead Squat

Squat Snatch

Back Squat

Settings

Workout

10/2/17

Our long time 5:30am member Justin Lincoln's son Mikey was diagnosed on August 24th, 2017 with acute myelogenous leukemia at 11 months old. Mikey will be in the hospital for the next few months while he goes through treatment. If you are interested in helping support Mikey and his family you can visit his gofundme page at https://www.gofundme.com/fightamlformichaeljames OR We have t-shirts for sale for $20 at the front desk. Thank you for all your support!

T-shirts to help support Mikey!

Gymnastics

Ring Muscle up test (AMRAP - Reps)

Ring MU
Max Set
1 attempt
ADV RX as Written
RX Bar MU
Scaled L1 C2B
Scaled L2 Pull-ups
Scaled L3 band Pull-ups

Unbroken

Metcon

Partner Eighteen Wheeler (AMRAP - Rounds and Reps)

AMRAP 20:
36/30 Calorie Row
30 Wall Balls (20/14)
24 Dumbbell Snatches (50/35)
18 T2B

ADV RX as Written
RX 35/20

Optional Extra Strength Work

Overhead Squat (Build to a Moderate Single 3 second pause)

Overhead Squat

Squat Snatch

Squat Snatch

On the Minute x 12 (3 Rounds total)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest

Back Squat

Back Squat

2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

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

Whiteboard:

Monday, October 02, 2017

Male Clients

1

Kyle
Baker

5:30 PM CrossFit

19 Reps

2

Derrick
Ledford

5:30 PM CrossFit

11 Reps

failed #12

3

Colby
Wollak

8:30AM CrossFit Class

10 Reps

4

josh
dow

5:30 PM CrossFit

9 Reps

5

Eli
Joy

5:30 PM CrossFit

4 Reps

6

Neil
Glezen

5:30 PM CrossFit

3 Reps

7

Private

5:30 AM CrossFit

9 Reps

8

David
Fero

12:00 PM CrossFit

7 Reps

bar M/U

9

Jason
Leach

12:00 PM CrossFit

3 Reps

10

Darius
Nouri

8:30AM CrossFit Class

2 Reps

11

Tommy
Grey

5:30 PM CrossFit

1 Reps

bar muscle up

12

Tom
Collins

5:30 PM CrossFit

26 Reps

pull ups

13

Brady
Swadley

4:00 PM CrossFit

23 Reps

14

Hap
Clayton

8:30AM CrossFit Class

21 Reps

c2b

15

Eric
Olinger

9:30 AM CrossFit

18 Reps

c2b

16

Donald
Stewart

12:00 PM CrossFit

17 Reps

c2b

17

Scotty
In Route

6:30 AM CrossFit

11 Reps

Strict PU

18

Andy
Pridmore

12:00 PM CrossFit

10 Reps

pullup

18

Lanny
Natoli

4:00 PM CrossFit

10 Reps

C2B

19

Jim
Tuttle

6:30 AM CrossFit

9 Reps

C2B

20

Daniel
Leatherman

5:30 AM CrossFit

8 Reps

pullups, half C2B

21

Bob
Swadley

4:00 PM CrossFit

7 Reps

pu

21

Danny
Eckard

6:30 AM CrossFit

7 Reps

green band

22

malachi
mcquien

6:30 PM CrossFit

6 Reps

23

Bernard
Tripp

6:30 AM CrossFit

5 Reps

C2B

24

Robert
Foschi

5:30 PM CrossFit

4 Reps

strict pull ups

Female Clients

1

Jill
Olinger

9:30 AM CrossFit

2 Reps

2

Alex
Dow

8:30AM CrossFit Class

3 Reps

3 bar MU

3

Alyson
Knight

6:30 PM CrossFit

2 Reps

Bar MU

4

Susan
Sterling

5:30 AM CrossFit

20 Reps

banded pu

5

Nikki
Stewart

12:00 PM CrossFit

18 Reps

kip pu

6

Stacey
Nance

6:30 PM CrossFit

11 Reps

PUs

7

Katie
Tuttle

4:00 PM CrossFit

10 Reps

kipping pus

7

Maggie
Gaspar

6:30 PM CrossFit

10 Reps

banded

7

Pam
Floberg

6:30 PM CrossFit

10 Reps

green band pu

8

Kelly
Nouri

4:00 PM CrossFit

9 Reps

c2b

8

Maddy
Fero

5:30 AM CrossFit

9 Reps

Pull ups

9

Alyson
Denis

4:00 PM CrossFit

8 Reps

banded pull ups

9

Karina
Collins

4:00 PM CrossFit

8 Reps

banded pu

10

Private

8:30AM CrossFit Class

7 Reps

11

Amy
Plonk

4:00 PM CrossFit

6 Reps

pull ups

11

Nancy
Treadgold

5:30 PM CrossFit

6 Reps

banded chin to bar...

12

Adrianne
Glezen

8:30AM CrossFit Class

5 Reps

Purple Band

12

Lisa
Hummel

6:30 AM CrossFit

5 Reps

green band

12

Melissa
Holden

4:00 PM CrossFit

5 Reps

Banded PUs

12

Rhonda
Halford

12:00 PM CrossFit

5 Reps

13

Jennifer
Eckard

9:30 AM CrossFit

4 Reps

Banded pull ups

14

Lauran
Stump

12:00 PM CrossFit

3 Reps

pullups

14

Miranda
Morales

8:30AM CrossFit Class

3 Reps

c2b chin up grip

15

Jackie
Moffitt

12:00 PM CrossFit

2 Reps

Strict pull ups

15

Jenn
Warcola

12:00 PM CrossFit

2 Reps

c2b (used pull-up grip)

16

Angie
Clayton

9:30 AM CrossFit

1 Reps

pu