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Components

November Challenge

Metcon

2-Position Snatch

Metcon

L-Sit Pull-ups

Settings

Workout

Fri

A: November Challenge (Time)

2k row for time

B: Metcon (Time)

3 rounds for time of
400m run
30 KB swing 53/35
10 deadlift 275/185

Team training

A: 2-Position Snatch (Build to a heavy 1 rep in 20 min)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
200m run
5 deadlifts @ this weeks working weight
10 T2B

C: L-Sit Pull-ups (3 x max rep)

L-Sit Pull-ups

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

Whiteboard:

Friday, November 06, 2015

Male Clients

1

Aaron
Johnston

4:30 PM CrossFit

6:43

2

Mathew
Warren

5: 30 AM CrossFit

6:52

PR

3

Robert
Ball

6:30 AM CrossFit

6:57

4

Private

8:45 AM CrossFit

7:09

5

Justin
Cumnock

6:30 PM CrossFit

7:10

6:55 is PR from before

6

Tom
Holt

4:30 PM CrossFit

7:12

7

Scott
Boss

5: 30 AM CrossFit

7:18

8

Rob
D'Angelo

4:30 PM CrossFit

7:20

9

Private

5: 30 AM CrossFit

7:22

10

Dave
Anderson

4:30 PM CrossFit

7:25

11

Jason
Martin

4:30 PM CrossFit

7:27

12

John
Rogacki

8:45 AM CrossFit

7:28

too slow 1st 1000m

13

Ken
Borst

11:30 AM CrossFit

7:30

tied PR.

14

Dean
Durfee

5: 30 AM CrossFit

7:33

15

Chris
Pearcey

8:45 AM CrossFit

7:38

16

Jens
Deppe

6:30 AM CrossFit

7:40

17

Sunny
Grover

5:30 PM CrossFit

7:42

2k row

18

Rob
Boek

6:30 AM CrossFit

7:47

19

Gaurav
Singh

6:30 PM CrossFit

7:49

20

Ted
Hanik

5:30 PM CrossFit

7:50

21

Cody
Koenig

6:30 PM CrossFit

7:56

22

Private

5: 30 AM CrossFit

7:57

22

Matthew
Zola

6:30 PM CrossFit

7:57

23

Sean
Weeks

11:30 AM CrossFit

8:14

24

Jeff
Hough

5: 30 AM CrossFit

8:23

25

Adam
Michaud

11:30 AM CrossFit

8:34

26

Thomas
Miller

5:30 PM CrossFit

8:43

27

Michael
Weinstein

5:30 PM CrossFit

8:49

28

Jonathan
Bermudez

5: 30 AM CrossFit

9:09

29

Alex
Matsuda

5: 30 AM CrossFit

10:10

30

Vijay
Guttal

6:30 AM CrossFit

10:20

31

Dave
Mosher

8:45 AM CrossFit

8:24

Female Clients

1

Christine
Ford

11:30 AM CrossFit

8:09

2

Chelsea
Henning

6:30 AM CrossFit

8:21

3

Katelyn
Eisenhooth

6:30 PM CrossFit

8:27

4

Colette
Matsuda

5: 30 AM CrossFit

8:28

5

Ashley
Stevens

11:30 AM CrossFit

8:32

6

Katie
HIlgemann

5: 30 AM CrossFit

8:34

7

Chantell
Fukumae

5: 30 AM CrossFit

8:57

8

Private

5: 30 AM CrossFit

9:02

9

Nathalie
Mateer

5: 30 AM CrossFit

9:10

10

Jessica
Riordan

5:30 PM CrossFit

9:14

11

Ashley
Fritz

5:30 PM CrossFit

9:15

12

Karen
Mount

11:30 AM CrossFit

9:31

13

Teresa
Morescalchi

8:45 AM CrossFit

9:32

14

Krysta
Besser

8:45 AM CrossFit

9:34

15

Melissa
Pelham

5:30 PM CrossFit

10:04

16

Bryanna
Houdeshell

6:30 PM CrossFit

10:14

17

Cathy
Doyle

4:30 PM CrossFit

9:25

2000 meter row

18

Sarah
vickers

4:30 PM CrossFit

9:39

19

Julie
Peterson

11:30 AM CrossFit

9:55

19

Kaco
Newbury

6:30 AM CrossFit

9:55

20

Lisa
Romary

8:45 AM CrossFit

10:01

21

Elizabeth
Moreno

8:45 AM CrossFit

10:07

22

Stephanie
Speros

6:30 PM CrossFit

11:45

Not good. Might be DNF