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Components

Metcon

Metcon

Metcon

Metcon

Toes-To-Bar

Handstand Walk

Settings

Workout

Wed

Main WOD

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 6
6 pull ups - strict
12 wall ball

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6
100m sprint
15 KB swings 53/35 - 3/4 heigth

C: Metcon (AMRAP - Reps)

AMRAP 6
Burpee box jumps 30/24

Team training

A: Metcon (4 Rounds for time)

5 sets each for times
12/10 cal AB
6 D-ball clean over shoulder 150/100
12 C2B pull up
Rest 4 min b/t sets

B: Toes-To-Bar (Clusters - x.x.x x 3 , rest 15s / rest 3 min)

Toes-To-Bar

C: Handstand Walk (3 x max)

Handstand Walk

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Whiteboard:

Wednesday, November 30, 2016

Male Clients

1

Aaron
Johnston

4:30 PM CrossFit

6 + 16

2

HP
Park

4:30 PM CrossFit

6 + 11

3

Josh
Hackett

11:30 AM CrossFit

6 + 6

6 full rds plus 6 SPUs

4

Private

8:45 AM CrossFit

6 + 1

5

Private

4:30 PM CrossFit

6 + 0

6

Chris
Pearcey

6:30 AM CrossFit

5 + 10

6

Scott
Boss

6:30 AM CrossFit

5 + 10

7

David
Fisher

5: 30 AM CrossFit

5 + 2

8

Carl
Hickerson

6:30 AM CrossFit

5 + 0

9

Dean
Durfee

4:30 PM CrossFit

4 + 6

10

Jeremy
Rigdon

11:30 AM CrossFit

4 + 4

11

Drew
Rivera

4:30 PM CrossFit

4 + 1

Did last

12

Jonathan
Bermudez

8:45 AM CrossFit

4 + 0

13

Jason
Martin

4:30 PM CrossFit

3 + 2

14

Danny
Carson

8:45 AM CrossFit

6 + 0

14

Jeff
Hough

11:30 AM CrossFit

6 + 0

ring rows/14lb wb

15

Private

5:30 PM CrossFit

5 + 11

16

Brian
Niepoky

5: 30 AM CrossFit

5 + 9

Green band 16# wb

17

Bill
Hoppe

8:45 AM CrossFit

5 + 7

kpu, 12#

18

Jens
Deppe

8:45 AM CrossFit

5 + 0

PU negs & ring rows

19

Tim
Larkin

8:45 AM CrossFit

4 + 17

Strict/Kipping (6/0, 3/3, 2/4, 2/4, 2/4) #14 Med Ball

20

Paul
Schopp

5:30 PM CrossFit

4 + 6

20lb, mostly strict pu

21

Jamie
Grimm

6:45 PM CrossFit

3 + 12

Kipping

Female Clients

1

Christine
Ford

4:30 PM CrossFit

5 + 5

1

Rana
Schnaubelt

4:30 PM CrossFit

5 + 5

2

Tracie
Miller

6:30 AM CrossFit

4 + 6

3

Katelin
Turner

6:45 PM CrossFit

6 + 6

rr, 12# wb

4

Ali
Levy

6:45 PM CrossFit

6 + 3

5

Anu
Balu

6:30 AM CrossFit

6 + 0

rr

5

Jennifer
Larson

11:30 AM CrossFit

6 + 0

5

Lindsay
Durfee

4:30 PM CrossFit

6 + 0

RR 14# wall ball

6

Piper
Huber

6:45 PM CrossFit

5 + 9

jump pu/ 8#

7

Rebekah
Brown

11:30 AM CrossFit

5 + 8

7

Su
Sparhawk

6:30 AM CrossFit

5 + 8

a-pu x 3. rr x 3. 12# wb

8

Melissa
Griffin

4:30 PM CrossFit

5 + 6

10# WB Kipping Pullups

8

Teresa
Morescalchi

5: 30 AM CrossFit

5 + 6

9

Lisa
Romary

8:45 AM CrossFit

5 + 2

10

Colette
Matsuda

5: 30 AM CrossFit

5 + 0

14#, blue band

11

Kelsae
Stentzel

11:30 AM CrossFit

4 + 2

10#, strict + kip pull-ups