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Components

Metcon

Metcon

Metcon

Settings

Workout

Sat

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 7 of
7 HSPU
7 Deadlifts 225/155

Rx+ - 255/175

Rest 4 min between workouts

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
6 C/J 135/95 Power OK
3 MU

Rx+ - 155/110 UB + MU UB

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 Burpees
5 OH squats 95/65

Rx+ - 135/95

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Whiteboard:

Saturday, November 21, 2015

Male Clients

1

Andy
Mount

9:30 AM CrossFit

6 + 5

And then died

2

Aaron
Johnston

8:15 AM CrossFit

6 + 4

all UB sets

3

Dean
Durfee

9:30 AM CrossFit

6 + 3

3

Mike
Ford

7:00 AM CrossFit

6 + 3

4

Scott
Boss

8:15 AM CrossFit

6 + 0

5

Kim
Pallister

7:00 AM CrossFit

4 + 0

6

Alex
Matsuda

7:00 AM CrossFit

7 + 2

135#

7

Brian
Niepoky

7:00 AM CrossFit

6 + 7

Pull ups 185# dead lifts

8

Sunny
Grover

8:15 AM CrossFit

6 + 5

185# dead lifts 25# l-sit presses

9

Fred
Peterson

8:15 AM CrossFit

5 + 0

9

Jonathan
Bermudez

7:00 AM CrossFit

5 + 0

225# deadlift 25# seated DB press

Female Clients

1

Colleen
Beatty

8:15 AM CrossFit

6 + 1

2

Christine
Ford

7:00 AM CrossFit

4 + 12

3

Lissa
Wickstrom

8:15 AM CrossFit

4 + 0

4

Karen
Mount

9:30 AM CrossFit

2 + 8

5

Stephanie
Noell

7:00 AM CrossFit

7 + 2

105 DL, 10# DB press

6

Lindsay
Durfee

9:30 AM CrossFit

7 + 0

125# 20#press

7

Patti
Smith

7:00 AM CrossFit

6 + 4

20# 145#

8

Sarah
Holman

8:15 AM CrossFit

6 + 3

135/ 20 DB

9

Colette
Matsuda

7:00 AM CrossFit

6 + 0

155, 60#db

10

miki
hipp

8:15 AM CrossFit

4 + 2

1 round rx, 1ab mat

11

Melissa
Griffin

7:00 AM CrossFit

3 + 7

#155, HSPU to an ab mat

12

Katelyn
Eisenhooth

9:30 AM CrossFit

0 + 7

7 deadlifts - 125 7 shoulder press - 20 lbs