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Components

Metcon

Power Clean

Metcon

Settings

Workout

Wed

Main WOD

Team training

A: Metcon (Time)

25 wall walks for time
Start chest on floor and go to
Thighs , chest and nose to wall

B: Power Clean (Build to a 3 rep drop n Go in 15 min)

Power Clean

C: Metcon (3 Rounds for time)

3 sets each for times of
15/12 cal row
6 burpee over erg
3 Power cleans TnG 165/125

Rest 3-4 min b/t

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

Whiteboard:

Wednesday, October 19, 2016

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

2:20

2

HP
Park

4:30 PM CrossFit

2:53

3

Josh
Hackett

11:30 AM CrossFit

3:00

1min every set

4

John
Rogacki

5: 30 AM CrossFit

3:10

5

Andy
Mount

11:30 AM CrossFit

3:42

6

Dean
Durfee

4:30 PM CrossFit

3:47

7

Dave
Anderson

4:30 PM CrossFit

3:53

8

Private

8:45 AM CrossFit

4:04

9

Rob
D'Angelo

4:30 PM CrossFit

4:13

10

Private

5:30 PM Competitive Cross...

4:16

11

Rich
Roskopf

5:30 PM CrossFit

4:21

12

Fred
Peterson

4:30 PM CrossFit

4:33

13

Bradley
O'Neal

4:30 PM CrossFit

4:34

14

Jonathan
Bermudez

11:30 AM CrossFit

4:42

15

Zachary
Grosshandler

5: 30 AM CrossFit

4:45

16

Jeremy
Rigdon

4:30 PM CrossFit

4:46

17

Chris
Pearcey

6:30 AM CrossFit

4:53

@#$!!

17

Private

4:30 PM CrossFit

4:53

18

Joey
King

5:30 PM Competitive Cross...

4:58

19

Robert
Ball

6:30 AM CrossFit

4:59

20

David
Fisher

5: 30 AM CrossFit

5:00

17 completed

20

Mathew
Warren

5: 30 AM CrossFit

5:00

DNF 20 reps

21

Setha
Nhoung

6:45 PM CrossFit

15:00

22

Tyler
Anderson

4:30 PM CrossFit

4:12

23

Bill
Hoppe

8:45 AM CrossFit

5:00

17

23

Brian
Niepoky

5: 30 AM CrossFit

5:00

Completed 15

23

Cody
Koenig

6:45 PM CrossFit

5:00

18

23

Dave
Mosher

8:45 AM CrossFit

5:00

10 WW's

23

David
Benson

11:30 AM CrossFit

5:00

18

23

Jason
Martin

4:30 PM CrossFit

5:00

12

23

Jens
Deppe

5: 30 AM CrossFit

5:00

15

23

Nolan
Fisk

4:30 PM CrossFit

5:00

20 reps

23

Paul
Schopp

5:30 PM CrossFit

5:00

18

23

Sam
Rayburn

6:45 PM CrossFit

5:00

13

23

Todd
Findlay

4:30 PM CrossFit

5:00

18

Female Clients

1

Haley
Bury

6:45 PM CrossFit

4:27

2

Kayt
Gooding

5:30 PM Competitive Cross...

4:40

3

Deb
Reser

4:30 PM CrossFit

4:45

25

3

Kindra
Veith

5:30 PM Competitive Cross...

4:45

4

Colleen
Beatty

5:30 PM Competitive Cross...

4:57

5

Christine
Ford

4:30 PM CrossFit

5:00

22

5

Karen
Mount

11:30 AM CrossFit

5:00

20

5

Private

6:45 PM CrossFit

5:00

5

Rana
Schnaubelt

11:30 AM CrossFit

5:00

25

6

Ali
Levy

6:30 AM CrossFit

5:00

13

6

Anu
Balu

6:30 AM CrossFit

5:00

10 wall walk attempts

6

Cathy
Doyle

5:30 PM CrossFit

5:00

18

6

Cheri
Lebrun

5: 30 AM CrossFit

5:00

15

6

Colette
Matsuda

5: 30 AM CrossFit

5:00

20

6

Julie
Peterson

11:30 AM CrossFit

5:00

18

6

Karol
Anderson

4:30 PM CrossFit

5:00

15 rx

6

Rebekah
Brown

4:30 PM CrossFit

5:00

14

6

Su
Sparhawk

6:30 AM CrossFit

5:00

10 completed

6

Teresa
Morescalchi

5: 30 AM CrossFit

5:00

13 ww

6

Tracie
Miller

5: 30 AM CrossFit

5:00

22

7

Shannon
Wiltz

8:45 AM CrossFit

0:00

Plank hold