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Front Squat

Metcon

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Workout

10/5/16

Weightlifting

Front Squat (1x3,1x1,1x3.1x1,1x3,1x1)

Front Squat

A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%

Metcon

Metcon (Time)

800m Run
100 DU
50 Wall Balls, 20/14*
100 DU
800m Run

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Whiteboard:

Wednesday, October 05, 2016

Male Clients

1

Kyle
Baker

12:00 PM CrossFit

1 x 1 @ 305 lbs

2

Colby
Wollak

5:30 PM CrossFit

1 x 1 @ 295 lbs

2

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 295 lbs

3

Brandon
McConnell

4:00 PM CrossFit

1 x 1 @ 285 lbs

Felt good, went for PR

4

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 255 lbs

5

Bill
Knight

8:30AM CrossFit Class

1 x 1 @ 235 lbs

6

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 230 lbs

7

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 225 lbs

165,185,165,205,165,225

8

Darius
Nouri

4:00 PM CrossFit

1 x 1 @ 205 lbs

8

Josh
Roberts

4:00 PM CrossFit

1 x 1 @ 205 lbs

9

Bob
Swadley

4:00 PM CrossFit

1 x 1 @ 200 lbs

10

Private

9:30 AM CrossFit

1 x 1 @ 195 lbs

10

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 195 lbs

155@ 78%, 165, 175, 195

11

Lanny
Natoli

4:00 PM CrossFit

1 x 1 @ 191.5 lbs

12

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 185 lbs

13

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 175 lbs

14

Tommy
Grey

5:30 PM CrossFit

1 x 1 @ 140 lbs

14

Ty
Callaway

4:00 PM CrossFit

1 x 1 @ 140 lbs

15

Rhett
Reiser

4:00 PM CrossFit

1 x 1 @ 125 lbs

16

Johnny
Babitz

4:00 PM CrossFit

1 x 1 @ 100 lbs

17

Drew
Callaway

4:00 PM CrossFit

1 x 1 @ 70 lbs

18

Brady
Swadley

4:00 PM CrossFit

1 x 1 @ 35 lbs

Female Clients

1

Jill
Olinger

5:30 PM CrossFit

1 x 1 @ 162 lbs

2

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 157 lbs

2

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 157 lbs

3

Alyssa
Dias

4:00 PM CrossFit

1 x 1 @ 145 lbs

Home workout

4

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 140 lbs

5

KATIE
Rabon

6:30 PM CrossFit

1 x 1 @ 135 lbs

MAX 135#

5

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 135 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 130 lbs

7

Karina
Collins

5:30 PM CrossFit

1 x 1 @ 120 lbs

8

Ahni
Halford

9:30 AM CrossFit

1 x 1 @ 115 lbs

8

Nikki
Stewart

8:30AM CrossFit Class

1 x 1 @ 115 lbs

9

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 100 lbs

9

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 100 lbs

9

Monica
Leatherman

4:00 PM CrossFit

1 x 1 @ 100 lbs

10

Rhonda
Halford

8:30AM CrossFit Class

1 x 1 @ 90 lbs

11

Amanda
Mendez

6:30 PM CrossFit

1 x 1 @ 80 lbs

12

Starr
Boler

9:30 AM CrossFit

2 x 3 @ 65 lbs