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Components

Metcon

Settings

Workout

Friday

Warm-up

Flutter away (No Measure)

Tabata
Flutter kicks
6" Holds
*Alternate movements

Gymnastics

Metcon (No Measure)

3X
12 Split squats(6/6 with weight)
10 Glute hugs(5/5)
10 Air planes (5/5)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
200m Run
20 Alternating DB snatch 50/35
20 Wall ball 30/20

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Whiteboard:

Friday, October 05, 2018

Male Clients

1

Jared
Van Anne

12:00PM Open gym

6 + 1

2

Anthony
Hodges

5:00AM CrossFit

5 + 0

2

Will
Douglas

8:00AM CrossFit

5 + 0

3

Rich
Quinn

12:00PM Open gym

4 + 0

4

Brian
Justusson

6:00PM CrossFit

3 + 23

5

Dusty
Schmidt

12:00PM Open gym

6 + 3

6

Eric
Priaulx

12:00PM Open gym

5 + 1

7

Aydin
Dody

4:00PM Open gym

5 + 0

Plate GTOH, Air squats

8

William
Benline

4:00PM Open gym

4 + 1

Female Rx

9

Jake
Tanner

12:00PM Open gym

4 + 0

45lbs DB

9

Sam
Steffen

6:00AM CrossFit

4 + 0

10

David
Goldschmidt

8:00AM CrossFit

3 + 21

20# w/b, 35kb

11

Bob
Stapleton

6:00AM CrossFit

3 + 12

SUCKED!

12

Mark
Devaughn

5:00AM CrossFit

3 + 0

Female Clients

1

Kristina
Stapleton

12:00PM Open gym

4 + 22

2

Lauren
Muehling

4:00PM Open gym

4 + 0

only did this to beat Antoinette

3

Becky
Weinstein

6:00AM CrossFit

5 + 0

15#, 14# Wall Ball

3

jennifer
Douglas

8:00AM CrossFit

5 + 0

25#, 14#

4

Antoinette
Williams

12:00PM Open gym

4 + 36

5

Sara
Breed

4:00PM Open gym

4 + 22

15lb db, 14lb wall ball, vananne garage

6

Allison
Sutter

8:00AM CrossFit

4 + 11

25 lb DB snatch

7

Brooke
Van Anne

4:00PM Open gym

4 + 7

30#,14#wb- garage

7

Joanna
Beatrice

5:00AM CrossFit

4 + 7

20lb db / 10lb wb

8

Amanda
Raspanti

6:00AM CrossFit

3 + 0

10# Snatches, Med Ball Squats