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Workout

11/30/16

Below is the link to sign up for our competition on February 11th. Please sign up sooner than later. It will help us out greatly with organizing teams and preparing. http://www.unbrokenseries.com/battlelake

Weightlifting

Front Squat (4x5 65%)

Front Squat

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:
Hang Cleans + Push Jerks* (135/95#)

*Complete 10 unbroken Hang Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar again and complete 9 reps of each without dropping the bar - that is set 2.

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

Whiteboard:

Wednesday, November 30, 2016

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

4 x 5 @ 232 lbs

2

Colby
Wollak

5:30 PM CrossFit

4 x 5 @ 225 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

4 x 5 @ 205 lbs

4

Bill
Knight

8:30AM CrossFit Class

4 x 5 @ 185 lbs

5

Private

6:30 PM CrossFit

4 x 5 @ 170 lbs

6

Eric
Olinger

12:00 PM CrossFit

4 x 5 @ 165 lbs

7

Darius
Nouri

4:00 PM CrossFit

4 x 5 @ 155 lbs

7

Jack
Carter

5:30 PM CrossFit

4 x 5 @ 155 lbs

7

Stephen
Kent

5:30 AM CrossFit

4 x 5 @ 155 lbs

7

Zack
DeBerry

5:30 AM CrossFit

4 x 5 @ 155 lbs

8

Bob
Swadley

8:30AM CrossFit Class

4 x 5 @ 150 lbs

9

Chris
Morales

5:30 PM CrossFit

4 x 5 @ 145 lbs

9

Nick
DiSabato

5:30 PM CrossFit

4 x 5 @ 145 lbs

9

Tom
Collins

5:30 PM CrossFit

4 x 5 @ 145 lbs

9

Toni
Huber

5:30 AM CrossFit

4 x 5 @ 145 lbs

10

Daniel
Leatherman

5:30 AM CrossFit

4 x 5 @ 140 lbs

11

Jonathan
Austin

5:30 AM CrossFit

4 x 5 @ 135 lbs

12

Jim
Tuttle

6:30 AM CrossFit

4 x 5 @ 115 lbs

13

Case
Curwood

4:00 PM CrossFit

4 x 5 @ 95 lbs

13

King
of Verdict ...

5:30 AM CrossFit

4 x 5 @ 95 lbs

Need more weight

13

Tommy
Grey

5:30 PM CrossFit

4 x 5 @ 95 lbs

14

Marcio
Lima

5:30 PM CrossFit

4 x 5 @ 85 lbs

15

Langdon
McCall

6:30 PM CrossFit

4 x 5 @ 65 lbs

16

Erich
Cloninger

6:30 PM CrossFit

3 x 10 @ 135 lbs

16

Adam
McCall

6:30 PM CrossFit

2 x 5 @ 65 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

4 x 5 @ 165 lbs

2

Alyson
Knight

8:30AM CrossFit Class

4 x 5 @ 145 lbs

3

Jill
Olinger

5:30 AM CrossFit

4 x 5 @ 125 lbs

4

Katie
Tuttle

4:00 PM CrossFit

4 x 5 @ 110 lbs

5

Katie
Powell

5:30 PM CrossFit

4 x 5 @ 105 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

4 x 5 @ 100 lbs

6

Miranda
Morales

8:30AM CrossFit Class

4 x 5 @ 100 lbs

7

Megan
Frasure

6:30 AM CrossFit

4 x 5 @ 90 lbs

8

Amy
Plonk

4:00 PM CrossFit

4 x 5 @ 85 lbs

8

Karina
Collins

5:30 PM CrossFit

4 x 5 @ 85 lbs

8

Leslie
Auton

5:30 PM CrossFit

4 x 5 @ 85 lbs

Worked in with Marcio

9

Krissy
Jones

12:00 PM CrossFit

4 x 5 @ 80 lbs

9

Private

8:30AM CrossFit Class

4 x 5 @ 80 lbs

10

Ahni
Halford

9:30 AM CrossFit

4 x 5 @ 75 lbs

10

Rhonda
Halford

12:00 PM CrossFit

4 x 5 @ 75 lbs

11

Amanda
Mendez

8:30AM CrossFit Class

4 x 5 @ 65 lbs

12

Melissa
Holden

8:30AM CrossFit Class

4 x 5 @ 35 lbs