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Metcon

Metcon

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Workout

11/15/18

Choose which WOD you want to do or you can do both. One is a partner WOD and the other is individual.

Metcon

Metcon (Time)

4 Rounds
10 Cleans 165/115
25 sit-ups
5 Burpees

RX 135/95

Metcon

Metcon (Time)

Partner WOD
"Don't Let Go"
ADV RX
For time:
50 Calorie Row
50 Chest to Bar Pull-ups
40 Calorie Row
60 Toes to Bar
30 Calorie Row
70 Pull-ups

RX
50 Calorie Row
50 Burpees over the abmat
40 Calorie Row
40 Knee ups or 20 Toes to Bar
30 Calorie Row
30 Pull-ups or 20 Bupees over the abmat

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

Whiteboard:

Thursday, November 15, 2018

Male Clients

1

Jason
Leach

12:00 PM CrossFit

11:49

did 2nd

2

Johnny
Quilla

12:00 PM CrossFit

6:05

3

Jason
Denis

5:30 PM CrossFit

6:56

4

Private

5:30 AM CrossFit

7:06

5

Eric
Olinger

12:00 PM CrossFit

7:19

6

Ryan
Snitker

8:30AM CrossFit Class

7:20

5:30 am

7

Bob
Swadley

8:30AM CrossFit Class

8:13

8

Darius
Nouri

8:30AM CrossFit Class

8:42

Did after 2nd wod

9

Alto
Shambles

8:30AM CrossFit Class

8:50

10

Andrew
Yount

4:00 PM CrossFit

9:05

Did 2nd

11

Kenny
Hastings

12:00 PM CrossFit

9:20

12

Colby
Wollak

5:30 PM CrossFit

9:21

13

Stephen
Kent

5:30 AM CrossFit

9:26

14

King
of Verdict ...

12:00 PM CrossFit

10:55

15

Lanny
Natoli

5:30 PM CrossFit

5:51

75# HC- Hammy

16

Jay
Parkhurst

5:30 PM CrossFit

6:49

95lbs.

17

Jumpin Jack
Schneider

12:00 PM CrossFit

7:31

115 cleans

18

Scotty
In Route

8:30AM CrossFit Class

7:58

115#

19

Brent
Miller

12:00 PM CrossFit

8:23

95# hang cleans/su/10 pushups

20

Justin
Lincoln

8:30AM CrossFit Class

9:30

115

21

Al
Moody

5:30 AM CrossFit

10:04

115#

22

Ken
Buckstad

5:30 AM CrossFit

10:32

115#

23

Jason
Blackwell

12:00 PM CrossFit

12:24

125#

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

8:14

2

Emma
Fitzsimmons

4:00 PM CrossFit

8:34

3

Myra
Harmon

4:00 PM CrossFit

9:08

4

Jenn
Warcola

12:00 PM CrossFit

11:04

5

Hillary
Ledford

5:30 PM CrossFit

12:02

6

Miranda
Morales

8:30AM CrossFit Class

7:35

7

Cambell
Vander Haar

12:00 PM CrossFit

7:52

8

Teeter
Miller

5:30 PM CrossFit

8:31

9

Cindy
Orr

4:00 PM CrossFit

10:21

10

Katie
Tuttle

4:00 PM CrossFit

10:33

11

Kerry
Blackwell

12:00 PM CrossFit

11:56

12

Kelly
Nouri

8:30AM CrossFit Class

6:51

13

Jacki
Collins

5:30 PM CrossFit

7:41

65# cleans

14

Shannon
Fichter

5:30 PM CrossFit

7:56

75#

15

Lisa
Brisbane

12:00 PM CrossFit

8:06

45lb Cleans

16

Maria
Wilson

12:00 PM CrossFit

8:55

#55

17

Alyson
Denis

5:30 PM CrossFit

9:25

65 lbs

17

Jennifer
Eckard

9:30 AM CrossFit

9:25

65

18

Camryn
Wilson

12:00 PM CrossFit

9:28

19

Shelly
Walsh

4:00 PM CrossFit

9:44

60#

20

JULIA
SILVA

5:30 PM CrossFit

9:53

65#

21

Monica
Leatherman

12:00 PM CrossFit

10:00

85

22

Kate
Conrad

6:30 PM CrossFit

11:14

65#, no burpees

23

Jennifer
Taylor

12:00 PM CrossFit

12:45

95# Clean, 7,5,5,5

24

Amy
Plonk

4:00 PM CrossFit

15:49

Dave- thanks for taking the cripple!