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Components

Deadlift

Marston

Metcon

Settings

Workout

Thursday

Strength

A: Deadlift (3-3-3-3 Climbing)

Hero WOD

B: Marston (AMRAP - Reps)

Rx =
20 minute AMRAP of:
1 deadlift (405, 285)
10 toes to bar
15 bar facing burpees

Extra

C: Metcon (Calories)

3 rounds of:
3 minute Assault Bike
2 minutes Rest

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Whiteboard:

Thursday, November 11, 2021

Male Clients

1

Adam
Cole

CrossFit: 12:00 PM

1 x 3 @ 405 lbs

1

Andy
Kaestle

CrossFit: 5:00 AM

1 x 3 @ 405 lbs

2

Josh
Patch

Open Gym

1 x 3 @ 345 lbs

3

John
Mullen

Open Gym

1 x 3 @ 335 lbs

Did Wed.

4

BJ
Marsh

CrossFit: 5:00 AM

1 x 3 @ 305 lbs

4

Private

Open Gym

1 x 3 @ 305 lbs

4

Johndavid
Storn

CrossFit: 6:00 AM

1 x 3 @ 305 lbs

5

Ben
Kulp

CrossFit: 6:00 AM

1 x 3 @ 275 lbs

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 3 @ 280 lbs

2

Taryn
Hubert

Open Gym

1 x 3 @ 275 lbs

3

Myah
Pease

CrossFit: 5:00 AM

1 x 3 @ 255 lbs

4

Anna
McKay

CrossFit: 12:00 PM

1 x 3 @ 225 lbs

4

Heather
Lynaugh

CrossFit: 12:00 PM

1 x 3 @ 225 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

1 x 3 @ 225 lbs

5

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 3 @ 213 lbs

5

Gillian
Sowden

Open Gym

1 x 3 @ 213 lbs

6

Jennifer
Schiffman

Open Gym

1 x 3 @ 203 lbs

7

Private

Open Gym

1 x 3 @ 200 lbs

8

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 3 @ 193 lbs

9

Julie
Lamarche

CrossFit: 5:00 AM

1 x 3 @ 173 lbs

10

Mariel
Day

CrossFit: 12:00 PM

1 x 3 @ 153 lbs