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Components

Metcon

Settings

Workout

101023

Skill

Metcon (No Measure)

EMOM x 12
MIN 1 - :45 Single Leg Squat
MIN 2 - :45 Wall Walk
MIN 3 - :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 7
7 Deadlift 225/155
9/7 Cal Bike

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

Whiteboard:

Wednesday, October 23, 2019

Male Clients

1

Matt
Neid

4:00 PM CrossFit

8 + 12

2

Richard
Andrews

4:00 PM CrossFit

7 + 7

3

bryan
teel

9:00 AM CrossFit

7 + 0

225#

4

Aaron
Malek

5:00 PM CrossFit

6 + 4

5

Chase
Lewis

6:00 PM CrossFit

6 + 0

225

6

Private

6:00 PM CrossFit

5 + 13

7

Aaron
Conger

5:00 AM CrossFit

4 + 0

Finished 5th round after buzzer

8

Cody
Preece

6:00 AM CrossFit

7 + 7

#185

9

John
Savage

6:00 AM CrossFit

5 + 7

115# DL

9

Kenny
Stanley

5:00 AM CrossFit

5 + 7

185# too much Crawford Bock last night

10

Robert
Mooney

12:00 PM Noon CrossFit

4 + 12

225/9

11

Private

7:00 PM CrossFit

4 + 7

12

Private

4:00 PM CrossFit

4 + 1

13

Fermin
Rivas

4:00 PM CrossFit

3 + 14

225/9

Female Clients

1

Katy
Andrews

4:00 PM CrossFit

8 + 7

2

Shannon
Mudd

6:00 PM CrossFit

7 + 2

3

Ale
Sandoval

7:00 PM CrossFit

6 + 10

4

Brandy
Le

7:00 PM CrossFit

6 + 8

5

JuJu
Ardoin

5:00 PM CrossFit

6 + 5

6

Jamie
Bivens

12:00 PM Noon CrossFit

6 + 0

7

Crissy
Autry

5:00 AM CrossFit

5 + 13

Damn that bike.😖

8

Elisa
Ramos

12:00 PM Noon CrossFit

5 + 10

9

Precious
Dominguez

6:00 AM CrossFit

5 + 8

10

Kasi
Bevel

6:00 PM CrossFit

5 + 7

11

ANGELICA
DELGADO

5:00 AM CrossFit

5 + 0

155. 7 calories

12

Karen
Tallant

9:00 AM CrossFit

4 + 12

13

jaqueline
gomez

5:00 PM CrossFit

6 + 8

135 lbs

14

Chrissa
teel

4:00 PM CrossFit

6 + 0

20# db lunges

14

Geri
Niess

12:00 PM Noon CrossFit

6 + 0

105lb

15

kelly
mooney

5:00 PM CrossFit

5 + 10

105lbs

16

Anna
Akker

5:00 PM CrossFit

5 + 9

115

17

Jen
Rapp

5:00 PM CrossFit

5 + 7

125#

18

Krystall
Wallace

12:00 PM Noon CrossFit

5 + 5

115

19

Taylor
Matchett

6:00 AM CrossFit

5 + 3

135#s

20

Trudy
Istre

5:00 AM CrossFit

5 + 1

85# deadlift

21

Allison
Saylor

12:00 PM Noon CrossFit

5 + 0

105#

21

Brittany
Bareis

9:00 AM CrossFit

5 + 0

85#

21

Morgan
Stickley

7:00 PM CrossFit

5 + 0

85 lb dL

22

Linda
Burns

9:00 AM CrossFit

4 + 13

60 #

23

Isabel
Lewis

6:00 PM CrossFit

4 + 7

105

23

Nancy
Cruz

7:00 PM CrossFit

4 + 7

24

Jasmine
Alfred

6:00 PM CrossFit

4 + 0

155#

24

Samantha
Weber

6:00 PM CrossFit

4 + 0

115 #

25

Danielle
Kellermann

5:00 PM CrossFit

3 + 11

105# dl