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Components

Deadlift

Jackie

Settings

Workout

Thursday

Warm-up

Rowing warm up

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o'clock 11 o'clock)
100m 1/2 slide
200m Full slide

Metcon (No Measure)

3X
1 Band to make you dance
10 sinlge leg deadlift(5/5)
10 one arm seated press(5/5)
2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 7 Deadlift
2) Pick a goat

Deadlift (5X7)

Deadlift

Metcon

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

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Whiteboard:

Thursday, November 01, 2018

Male Clients

1

Rich
Quinn

12:00PM CrossFit

5 x 7 @ 355 lbs

2

Will
Douglas

12:00PM CrossFit

2 x 7 @ 300 lbs

3

Anthony
Hodges

5:00AM CrossFit

5 x 7 @ 295 lbs

4

Colin
Van Antwerp

5:00PM CrossFit

1 x 7 @ 275 lbs

4

Grant
Beavers

5:00PM CrossFit

1 x 7 @ 275 lbs

5

Brian
Justusson

6:00PM CrossFit

1 x 7 @ 245 lbs

6

Zach
Murphy

5:00PM CrossFit

1 x 7 @ 225 lbs

7

Brandon
Reid

8:00AM Open gym

2 x 7 @ 155 lbs

8

Mark
Devaughn

5:00AM CrossFit

5 x 7 @ 135 lbs

9

Nate
Ward

6:00PM CrossFit

3 x 7 @ 75 lbs

Female Clients

1

Lauren
Muehling

5:00PM CrossFit

1 x 7 @ 235 lbs

2

Antoinette
Williams

8:00AM Open gym

1 x 7 @ 205 lbs

3

Nicki
Bergmann

6:00PM CrossFit

1 x 7 @ 195 lbs

4

Stacy
Swiney

8:00AM Open gym

1 x 7 @ 190 lbs

5

Lindsey
Neyland

8:00AM Open gym

1 x 7 @ 175 lbs

work on control on the way down & better touch and go

6

Allison
Justusson

5:00PM CrossFit

1 x 7 @ 145 lbs

7

Kristina
Stapleton

8:00AM Open gym

5 x 7 @ 125 lbs

8

Joanna
Beatrice

5:00AM CrossFit

2 x 7 @ 95 lbs

handstands

9

Kathy
Williamson

5:00PM CrossFit

5 x 7 @ 85 lbs

9

Melissa
Schmidt

12:00PM CrossFit

5 x 7 @ 85 lbs

10

jamie
herron

6:00AM CrossFit

1 x 7 @ 65 lbs