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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Weightlifting

25 mins

Back Squat
3x8

Superset

Inverted Ring Rows
3x10-15

Back Squat (3x8)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
10 Burpees
20 KB Goblet Reverse Lunge (1.5/1)
30 DU

The Mirabal men

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Whiteboard:

Wednesday, October 05, 2016

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

3 x 8 @ 415 lbs

Superset 3x15 inverted ring rows

2

Robert
Herford

7:00 PM CrossFit

3 x 8 @ 335 lbs

3

Gary
Blount

5:00 PM CrossFit

3 x 8 @ 275 lbs

4

Kason
Davis

5:00 PM CrossFit

3 x 8 @ 265 lbs

5

Brett
Williams

7:00 PM CrossFit

3 x 8 @ 205 lbs

TOOOOUGH 1rd inverted , 2 rds rows

5

Todd
McDaniel

6:00 AM CrossFit

3 x 8 @ 205 lbs

6

christopher
carroll

9:00 AM CrossFit

3 x 8 @ 185 lbs

7

Michael
Eannone

7:00 PM CrossFit

3 x 8 @ 180 lbs

8

Samuel
Morgan

7:00 PM CrossFit

3 x 8 @ 175 lbs

9

Justin
Higbee

9:00 AM CrossFit

3 x 8 @ 165 lbs

10

Carlos
Jara

11:00 AM CrossFit

3 x 8 @ 145 lbs

10

Jeb
Ware

11:00 AM CrossFit

3 x 8 @ 145 lbs

to box, working on left leg

11

Daniel
Kuhner

5:00 PM CrossFit

3 x 8 @ 135 lbs

12

Scott
Jacobs

5:00 PM CrossFit

2 x 8 @ 225 lbs

12

Charles
Warnick

6:00 PM CrossFit

1 x 8 @ 245 lbs

1@225 1@185

12

Jose
Aguayo

6:00 AM CrossFit

1 x 8 @ 165 lbs

12

Justin
Mirabal

7:00 PM CrossFit

1 x 8 @ 135 lbs

1x8@95, 1x8@115

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

3 x 8 @ 175 lbs

2

Lana
Moeller

6:00 AM CrossFit

3 x 8 @ 170 lbs

last two reps took a lot of effort

3

Rachel
Klahr

6:00 PM CrossFit

3 x 8 @ 165 lbs

4

Michelle
Shuck

9:00 AM CrossFit

3 x 8 @ 145 lbs

PR!! No gold star :( no belt

5

Brittany
Dirmann

6:00 AM CrossFit

3 x 8 @ 135 lbs

6

Holli
Christ

6:00 AM CrossFit

3 x 8 @ 125 lbs

7

Courtney
Schuler

9:00 AM CrossFit

3 x 8 @ 115 lbs

7

Esther
Aguayo

6:00 AM CrossFit

3 x 8 @ 115 lbs

8

Andrea
Mirabal

7:00 PM CrossFit

3 x 8 @ 85 lbs

9

Ivette
Morales

6:00 AM CrossFit

3 x 8 @ 65 lbs

9

Jennifer
Rosa

9:00 AM CrossFit

3 x 8 @ 65 lbs

9

Omayra
Rosa

9:00 AM CrossFit

3 x 8 @ 65 lbs

10

Jenny
Rosas

11:00 AM CrossFit

3 x 8 @ 35 lbs

11

Macaira
Herford

6:00 PM CrossFit

2 x 8 @ 105 lbs

11

Amy
Bullock

6:00 AM CrossFit

1 x 8 @ 140 lbs

125-130-140

11

Callie
Acuff

5:00 PM CrossFit

1 x 8 @ 77 lbs

11

Corey
Knight

7:00 PM CrossFit

1 x 8 @ 105 lbs

85/95

11

Jane
Minovskaya

6:00 PM CrossFit

1 x 8 @ 85 lbs

1x75 1x65

11

Shannon
Davis

5:00 PM CrossFit

1 x 8 @ 135 lbs

failed on 7th rep 145