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Friday WOD

Nicole (AMRAP - Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.

True max effort on each set. Scale as needed with a band/ ring rows to perform atleast 5 reps each set.

Metcon (No Measure)

4 rounds for quality of:

- 8 single leg RDL each leg

- 8 negative step ups each side (start on top of box, lower yourself down and barely kiss big toe off the floor. Start with a small box. slow and controlled)

- :45 side plank each side

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

Whiteboard:

Friday, November 22, 2019

Male Clients

1

Quentin
Curry

6:00 AM CrossFit

100 Reps

hello biceps

2

Mike
Witt

4:30 PM CrossFit

87 Reps

25,20,15,12,12,3

2

Nathan
Trevillian

Drive Thru

87 Reps

strict pull ups

3

Ben
Reid

5:30 PM CrossFit

82 Reps

4

Private

4:30 PM CrossFit

79 Reps

5

Private

5:00 AM CrossFit

75 Reps

6

Paul
Miller

8:00 AM CrossFit

67 Reps

7

Dave
Lombardo

5:00 AM CrossFit

66 Reps

8

Adam
Doty

4:30 PM CrossFit

64 Reps

9

Patrick
Dedoyard

6:00 AM CrossFit

57 Reps

+ 1/2 run; strict PUs

10

Mike
McCleery

4:30 PM CrossFit

56 Reps

11

Johny
Mathur

Drive Thru

51 Reps

At office gym; used treadmill.

12

Tim
Gaddis

8:00 AM CrossFit

45 Reps

13

Donnie
Barbour

Drive Thru

44 Reps

4 beers

14

Jason
Jones

5:30 PM CrossFit

39 Reps

15

Erik
Manning

10:00 AM CrossFit

37 Reps

16

Jeff
Bixler

10:00 AM CrossFit

34 Reps

17

Harris
Frank

5:00 AM CrossFit

32 Reps

18

Aaron
Carver

4:30 PM CrossFit

78 Reps

ring rows

19

David
Johnson

8:00 AM CrossFit

76 Reps

rr

20

Tim
McCormick

5:00 AM CrossFit

73 Reps

ring rows

21

James gill ...
l

5:30 PM CrossFit

56 Reps

strict w/ purp band

22

Kris
Keropian

8:00 AM CrossFit

49 Reps

23

Mike
Anderson

6:00 AM CrossFit

41 Reps

24

Tom
Boyle

5:00 AM CrossFit

40 Reps

25

Robert
Meredith Jr

10:00 AM CrossFit

36 Reps

Pull-ups with band

26

Robert
Self

5:00 AM CrossFit

0 Reps

RR

Female Clients

1

Amanda
Bogard

Drive Thru

93 Reps

2

Saskia
Arnesen

4:30 PM CrossFit

71 Reps

3

Allison
Elliott

5:00 AM CrossFit

68 Reps

4

Rachel
Blackwell

4:30 PM CrossFit

65 Reps

5

Marie
Holbrook

Drive Thru

56 Reps

#drivethrubrewcrew

5

Monica
Lee

5:30 PM CrossFit

56 Reps

6

Jessyca
Doty

4:30 PM CrossFit

48 Reps

7

Hannah
Teece

Drive Thru

44 Reps

8

Lori
Adkins

5:00 AM CrossFit

41 Reps

9

Selena
Richter

Drive Thru

40 Reps

10

Tonika
Taylor

6:00 AM CrossFit

28 Reps

11

Tracy
Jennings

6:00 AM CrossFit

20 Reps

12

Linnet
Orbe

6:00 AM CrossFit

89 Reps

RR

13

Brenda
Miller

8:00 AM CrossFit

85 Reps

Ring rows-sore r neck

14

Paulina
Dudkiewicz

5:30 PM CrossFit

77 Reps

ring row

15

Holly
Roberts

6:00 AM CrossFit

63 Reps

Ring rows

15

Kim
Hullett

10:00 AM CrossFit

63 Reps

rr

16

Katherine
Tullis

Drive Thru

60 Reps

Bar pull ups plus 2 beers

17

Emily
Thaxton

8:00 AM CrossFit

59 Reps

ring rows

18

Jami
Latham

10:00 AM CrossFit

54 Reps

rr

19

Victoria
Duncan

5:30 PM CrossFit

50 Reps

Green and purple band

20

Becky
Carpenter

Drive Thru

46 Reps

21

Staci
Hamilton

5:30 PM CrossFit

43 Reps

purple band

21

Tammy
Lewis

5:00 AM CrossFit

43 Reps

w/ band

22

Ashley
Barnes

5:30 PM CrossFit

31 Reps

23

Rossana
Urugutia C ...

6:00 AM CrossFit

30 Reps

ring rows

24

Brianna
Doty

4:30 PM CrossFit

25 Reps

Red band