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WOD - Wednesday, November 12, 2018

Metcon

Metcon (Time)

Complete for time:

Run 1-Mile
50 Wall Balls (20/14)
20 Box Jumps (24/20)
Run 800
35 Wall Balls
35 Box Jumps
Run 400
20 Wall Balls
50 Box Jumps

Rx55+= (14/10)
Sub 3:1 plate hops (45#) for box jumps if needed.

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Whiteboard:

Wednesday, December 12, 2018

Male Clients

1

JP
Short

4:30 PM CrossFit

25:11

2

Private

5:00 AM CrossFit

26:23

3

Syed
Ali

7:30 PM CrossFit

27:27

4

Justin
Ramer

10:00 AM CrossFit

27:49

5

Private

4:30 PM CrossFit

28:55

6

Brandon
Henry

7:30 PM CrossFit

29:55

7

Adam
Doty

4:30 PM CrossFit

32:10

8

Aaron
Carver

5:00 AM CrossFit

32:46

NO JOKE

9

Dale
Rinkenberger

8:00 AM CrossFit

33:17

10

Ben
Reid

5:30 PM CrossFit

33:51

Master rx 16# wallball

11

Andy
Burdette

10:00 AM CrossFit

34:27

12

Jason
Jones

5:00 AM CrossFit

37:33

13

Dave
Lombardo

5:00 AM CrossFit

42:32

14

Rob
Blackwell

8:00 AM CrossFit

26:02

3 to 1 plate hops

15

Christian
Acosta

6:00 AM CrossFit

30:44

row for run

16

Travis
Jones

10:00 AM CrossFit

33:08

20inch Box Jumps

17

David
Johnson

8:00 AM CrossFit

34:25

20in box step 10 lb wb

18

Rich
Marino

4:30 PM CrossFit

34:53

steps on round 2 and 3

19

Tom
Boyle

5:00 AM CrossFit

36:38

STEP UPS

20

Jeff
Austin

8:00 AM CrossFit

37:24

WB 3X25 14 lbs step ups.

21

Harris
Frank

5:00 AM CrossFit

40:15

14# wallball

Female Clients

1

Kristen
Bell

Drive Thru

26:53

2

Lisa
Zawacki

10:00 AM CrossFit

26:55

3

Vanessa
Kennedy

10:00 AM CrossFit

32:50

55+Rx

4

Lori
Adkins

5:00 AM CrossFit

37:15

5

Katherine
Tullis

Drive Thru

26:00

row, step ups, 6#

6

Allison
Elliott

5:00 AM CrossFit

30:35

row, dbpress, plate hops

7

Linnet
Orbe

6:00 AM CrossFit

31:27

Bike 4.8K, 2.2K,1K; #12 WB

8

Jami
Latham

10:00 AM CrossFit

31:40

10# wb; sprinkler box jumps

9

Kerry
Welch

10:00 AM CrossFit

32:20

800,400,400

10

Denise
Woodham

4:30 PM CrossFit

32:30

8#, step ups

11

Michelle
Gillespie

8:00 AM CrossFit

32:57

10# ball, small box steps

12

Staci
Hamilton

5:30 PM CrossFit

35:12

10# ball

13

Marcy
Butler

8:00 AM CrossFit

35:20

800 & 400 run/walk; box jump 2 & 3 rd Jump & step up

14

Becky
Carpenter

6:00 AM CrossFit

35:35

15

Linda
Wright

6:00 AM CrossFit

36:16

10#wb