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Components

Metcon

Metcon

Back Squat

Settings

Workout

Sat

Main WOD

A: Metcon (Time)

3 rounds for time of
50 Russian KB sw 53/35
25 Goblet squats

12 min cap

B: Metcon (Time)

3 rounds for time
50 DUs
30 TTB
10 OH squats 115/75

12 min cap

C: Back Squat (5 rep max in 15 min)

Back Squat

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Whiteboard:

Saturday, October 15, 2016

Male Clients

1

Aaron
Johnston

7:00 AM CrossFit

7:28

2

Zachary
Grosshandler

9:30 AM CrossFit

9:09

3

Setha
Nhoung

9:30 AM CrossFit

10:10

4

Mathew
Warren

8:15 AM CrossFit

10:19

5

David
Fisher

7:00 AM CrossFit

11:08

6

Dean
Durfee

9:30 AM CrossFit

11:30

7

Private

7:00 AM CrossFit

12:00

7

Jonathan
Bermudez

7:00 AM CrossFit

12:00

2 + 50

8

Fred
Peterson

8:15 AM CrossFit

7:40

35# - sore back

9

Jason
Roraback

7:00 AM CrossFit

8:40

10

Brian
Niepoky

7:00 AM CrossFit

10:40

44# kb

11

Alex
Matsuda

7:00 AM CrossFit

10:59

35#

12

Andy
Mount

9:30 AM CrossFit

12:00

Sub OHS w/HSPU x 5

Female Clients

1

Colleen
Beatty

8:15 AM CrossFit

8:02

2

Sasha
DeSilva

7:00 AM CrossFit

8:45

2nd wod

3

Kayt
Gooding

8:15 AM CrossFit

8:57

4

Colette
Matsuda

7:00 AM CrossFit

9:13

5

Rana
Schnaubelt

7:00 AM CrossFit

10:28

2nd

6

Casey
Pierson

9:30 AM CrossFit

11:15

7

miki
hipp

9:30 AM CrossFit

11:58

so slow...

8

Julie
Peterson

8:15 AM CrossFit

9:30

9

Katelin
Turner

9:30 AM CrossFit

11:08