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Components

Metcon

Metcon

Settings

Workout

10/11/16

Happy Birthday JimTuttle!

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Minute Window:
150 DU buy in --then--
12 Thrusters (95/65),
12 C2B PU

Rest 5 Minutes

5 Minute Window:
100 DU buy in --then--
9 Thrusters (115/80),
12 T2B

Rest 5 Minutes

5 Minute Window:
50 DU buy in --then--
6 Thrusters (135/95),
12 PU

Conditioning

Metcon (Time)

6 sets of: 9 unbroken HSPU
ADV RX (first 3 reps are strict + 6 kipping)

12 minute time cap

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

Whiteboard:

Tuesday, October 11, 2016

Male Clients

1

Shawn
Deluca

6:30 PM CrossFit

8 + 12

2+8--3--3+4

2

Kyle
Baker

5:30 AM CrossFit

7 + 19

3

Derek
Halford

8:30AM CrossFit Class

5 + 5

4

Eric
Olinger

12:00 PM CrossFit

4 + 31

5

Darius
Nouri

4:00 PM CrossFit

4 + 6

6

Jason
Leach

12:00 PM CrossFit

3 + 25

7

Patrick
Mizzell

8:30AM CrossFit Class

1 + 9

no comment needed

8

Jonathan
Austin

5:30 AM CrossFit

0 + 39

9

Derrick
Ledford

6:30 PM CrossFit

6 + 33

RX weight but push press instead of thrusters

10

Josh
Roberts

5:30 PM CrossFit

6 + 18

Singles & 95# across

11

Toni
Huber

6:30 PM CrossFit

5 + 9

singles 95

12

Ty
Callaway

4:00 PM CrossFit

4 + 32

55#,65#,75#

13

Tom
Collins

5:30 PM CrossFit

4 + 20

Singles, 95#

14

Rhett
Reiser

4:00 PM CrossFit

4 + 15

55# 65# 75#

15

Christian
Howard

4:00 PM CrossFit

4 + 5

75

16

Johnny
Babitz

4:00 PM CrossFit

3 + 40

55# 65# 75#

17

Lanny
Natoli

4:00 PM CrossFit

3 + 11

singles 300,200,100

18

Drew
Callaway

4:00 PM CrossFit

2 + 14

singles 55#

19

Hank
Parker Jr

8:30AM CrossFit Class

2 + 12

singles rest RX

Female Clients

1

Jill
Olinger

5:30 PM CrossFit

7 + 16

2

Myra
Harmon

4:00 PM CrossFit

5 + 27

3

Alyson
Knight

4:00 PM CrossFit

5 + 12

4

Brittany
Bowden

6:30 PM CrossFit

3 + 24

5

Leslie
Auton

5:30 PM CrossFit

10 + 0

500m row, 350m row, 250m row - 35# thrusters, RR, Sit-ups, RR

6

Linda
Royston

9:30 AM CrossFit

7 + 27

35# 45# RRs,ABS

7

Karina
Collins

5:30 PM CrossFit

6 + 8

55#, rr, singles, pu, fs, sit ups

8

Angie
Clayton

9:30 AM CrossFit

5 + 29

rr;#35; #45; #55

9

Alyssa
Dias

5:30 PM CrossFit

5 + 18

singles, mix PU &push^ 65#

10

Nikki
Stewart

4:00 PM CrossFit

5 + 12

35 40 45 pu, t2b

11

Shannon
Fichter

5:30 AM CrossFit

5 + 9

35/40/45 t2b attempts, singles, rr

12

Cambell
Vander Haar

12:00 PM CrossFit

4 + 9

Singles

13

Private

8:30AM CrossFit Class

3 + 13

14

Stacey
Nance

6:30 PM CrossFit

1 + 25

singles, RX weight

15

Megan
Frasure

5:30 PM CrossFit

1 + 11

du@65#. 145du, 100du+5th,50du+12th12pu

16

Amy
Plonk

4:00 PM CrossFit

0 + 0

yesterday's WOD- that I RX'd :)

16

Susan
Sterling

5:30 AM CrossFit

0 + 0

DUs, GHDs/ring rows, 65# across. 12, 30, 24 reps