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Components

Satan's Beast

Clean and Jerk

Settings

Workout

Satan's Beast is back....muhahahahahaha

Pro Tip of the Day: Don't Partner with Grant

Yoga/Mobility

Dealers Choice:
Shoulder Stability w/ KB OH
Banded Hip Flexors
Upright Titanic Full Nelson

Warm-up

3 Rnds Cluster

3 Rounds w/ Bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Press
5 Front Squats
5 Thrusters

WOD

Satan's Beast (Time)

Row 400 meters
5 Hang Clusters
Row 350 meters
6 Hang Clusters
Row 300 meters
7 HCL
Row 250 meters
8 HCL
Row 200 Meters
9 HCL
Row 150 meters
10 HCL
(Go back up the ladder)

RX: 95/75
RX+: 115/85

20 Minute Cap

Skill/Strength

Clean and Jerk (New 1 Rep)

Clean and Jerk

9 Minutes to establish new 1 Rep Max. God Speed.

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

Whiteboard:

Monday, November 07, 2016

Male Clients

1

Brendon
Jimenez

5:20 PM CrossFit

20:00

8 rounds + 1 rep? IDK

1

Craig
Maffei

5:20 PM CrossFit

20:00

9rds + 2 (RUN)

1

Cyrus
Medrano

5:20 PM CrossFit

20:00

9 Rounds 250 meters

1

Grant
McHaney

Open Gym 3PM-7:30 PM

20:00

The beast remains undefeated. 9 Rounds + 300meters.

1

Jared
Williams

Open Gym 3PM-7:30 PM

20:00

6 rounds 155 reps

1

Jordan
Brewer

5:20 PM CrossFit

20:00

9+50

1

Kevin
Martinez

9:30 AM CrossFit

20:00

8 Rounds + 250m row

1

lance
cartwright

6:30 AM CrossFit

20:00

7 rounds

1

LLOYD
HARRIS

4:10PM CrossFit

20:00

9 + 36 #SuckItKatie #HappyMarriage

1

Private

4:10PM CrossFit

20:00

1

Rich
Koval

5:20 PM CrossFit

20:00

10rds + 5 Hang Clusters

2

Daniel
Hilton

4:10PM CrossFit

20:00

6 rounds 6 reps (85 lbs)

2

John
Schwall

5:20 AM CrossFit

20:00

5 rounds, 0 hcl, 25lb

2

King
Ray

4:10PM CrossFit

20:00

7 rounds hand clean press oly knee

2

Lee
Ambrose

5:20 PM CrossFit

20:00

95lbs 6 rnds amd 9reps

2

Matt
Osborn

6:30 PM CrossFit

20:00

6 = 9HCL (65#)

2

Ryan
Spitznagel

5:20 AM CrossFit

20:00

5 rounds, 150m row, 7 Hang Clusters. 25lbs dumbells

Female Clients

1

Steph
Karins

5:20 AM CrossFit

20:00

6 + 154 Completed down ladder + 150row +4HCL

1

Tracy
Auber

9:30 AM CrossFit

20:00

9 rounds

2

Bianca
Weber

5:20 PM CrossFit

20:00

7+8 HCL

2

Katie
Dorton

9:30 AM CrossFit

20:00

8 rds

2

Katie
Harris

6:30 AM CrossFit

20:00

7+205

2

Sarah
Henson

5:20 AM CrossFit

20:00

5rds +152

2

Sonserae
Bell

5:20 PM CrossFit

20:00

8 RDS + 3 hcl

3

Angie
Grant

5:20 PM CrossFit

20:00

6 ROUNDS 25#

3

Audrey
Crismon

5:20 PM CrossFit

20:00

65# 7 + 60 meters

3

Brandi
Schwall

6:30 AM CrossFit

20:00

55lbs/6 rounds+77m row

3

Buffie
Plack

6:30 PM CrossFit

20:00

6 +5HCL (25#)

3

Cara
Lopez

6:30 PM CrossFit

20:00

6 + 85 Meters (45#)

3

Destinee
Medrano

5:20 PM CrossFit

20:00

5 rounds

3

Emily
Hilton

9:30 AM CrossFit

20:00

5 rounds

3

Heather
Powell

4:10PM CrossFit

20:00

6 plus 115 (35#)

3

Janet
James

5:20 AM CrossFit

20:00

60#. 5 rounds, 150 row + 2

3

Nicole
Dues

5:20 PM CrossFit

20:00

6 rounds 200 reps 65# bar

3

Rachel
Kimbrell

6:30 AM CrossFit

20:00

5 rounds plus 159. 165 #

3

Stephanie
Alarcon

6:30 AM CrossFit

20:00

5 rounds +152. 45lbs.

3

Tabitha
Erickson

6:30 AM CrossFit

20:00

5 rounds & 156 reps, 65lbs