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Workout

The Strip CrossFit - Wed, Nov 30

Bench Press (5 sets of 10)

Every 3min Superset with

10 Bent Over Rows

10 Banded Pull Aparts

Metcon (Time)

1000/800m Row

50 American Swings 53/35

30 Pull-ups

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Whiteboard:

Wednesday, November 30, 2022

Male Clients

1

Yaneer
Escappa

CrossFit: 4:00 PM

5 x 10 @ 225 lbs

1-3x10 @225,4th 8.9@225, 5th 10x205 Rows 5x10 @225

2

Frank
Fuentes

CrossFit: 5:30 PM

5 x 10 @ 185 lbs

Last 2 rounds were 7 reps

2

Sam
Panvini

CrossFit: 6:00 AM

5 x 10 @ 185 lbs

195x8

3

Adrian
Molinar

CrossFit: 5:00 AM

5 x 10 @ 175 lbs

4

Roussos
Koliakoudakis

CrossFit: 12:00 PM

5 x 10 @ 155 lbs

5

Keith
Perry

CrossFit: 5:30 PM

5 x 10 @ 145 lbs

5

Warren
Schwikert

CrossFit: 4:00 PM

5 x 10 @ 145 lbs

6

Daniel
Watson

CrossFit: 5:00 AM

5 x 10 @ 135 lbs

7

Grant
Norris-Jones

CrossFit: 4:00 PM

5 x 10 @ 125 lbs

7

ROBERT
JARRETT

CrossFit: 4:00 PM

5 x 10 @ 125 lbs

8

Jason
Jerina

CrossFit: 6:00 AM

5 x 10 @ 95 lbs

9

Vance
Smith

CrossFit: 9:00 AM

4 x 10 @ 215 lbs

On 5th set only got 5 reps 😩

Female Clients

1

Kandice
Ruckle

CrossFit: 9:00 AM

5 x 10 @ 110 lbs

2

Monica
Robinson

CrossFit: 4:00 PM

5 x 10 @ 105 lbs

3

BARBARA
ANDARA

Open Gym 10:00A-12:00P

5 x 10 @ 95 lbs

4

Macey
Katsikas

CrossFit: 9:00 AM

5 x 10 @ 85 lbs

4

Mackenzie
Grant

CrossFit: 4:00 PM

5 x 10 @ 85 lbs

4

Malaya
Santos

CrossFit: 12:00 PM

5 x 10 @ 85 lbs

4

Mariela
Ramos

CrossFit: 7:30 AM

5 x 10 @ 85 lbs

5

Alicia
coro

CrossFit: 12:00 PM

5 x 10 @ 75 lbs

5

Devora
Langley

CrossFit: 9:00 AM

5 x 10 @ 75 lbs

We worked up to 75

6

Yanira
Morales

CrossFit: 9:00 AM

5 x 10 @ 70 lbs

75 x 10 last set

7

Marilyn
Groce

CrossFit: 12:00 PM

5 x 10 @ 50 lbs

8

Nancy
Smith

CrossFit: 6:00 AM

4 x 10 @ 105 lbs

Last set @ 100 for 6 reps

8

Stephanie
Decolati

CrossFit: 6:00 AM

3 x 10 @ 80 lbs

8

Meghan
Azevedo

CrossFit: 6:00 AM

2 x 10 @ 80 lbs