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Thursday WOD

Front Squat (4x 3 front squats + 6 back squats @ 85% of max FS)

Front Squat

Complete 4 sets of 3 front squats + 6 back squats at 85% of max front squat. Rest about 2:00 between sets.

Metcon (AMRAP - Reps)

4 rounds of:

1:00 max effort KB swings 53/35#
:30 rest
1:00 max effort assault bike
:30 rest
1:00 max effort 10m shuttle run
:30 rest

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

Whiteboard:

Thursday, December 12, 2019

Male Clients

1

Private

4:30 PM CrossFit

4 x 3 @ 305 lbs

2

Tom
Boyle

5:00 AM CrossFit

4 x 3 @ 255 lbs

3

Clint
VanHoy

8:00 AM CrossFit

4 x 3 @ 185 lbs

4

Jason
Jones

4:30 PM CrossFit

4 x 3 @ 175 lbs

5

Austin
Ingram

5:30 PM CrossFit

4 x 3 @ 165 lbs

6

Dale
Rinkenberger

6:00 AM CrossFit

4 x 3 @ 135 lbs

6

Robin
Gautham Mu ...

6:30 PM CrossFit

4 x 3 @ 135 lbs

7

Ralph
Davis

6:30 PM CrossFit

4 x 3 @ 105 lbs

8

Jeff
Davis

4:30 PM CrossFit

4 x 3 @ 85 lbs

9

Brent
Curtis

5:30 PM CrossFit

1 x 3 @ 185 lbs

95 115 135 185

9

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 195 lbs

9

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 185 lbs

9

Tim
McCormick

5:00 AM CrossFit

1 x 3 @ 195 lbs

Female Clients

1

Victoria
Duncan

4:30 PM CrossFit

4 x 3 @ 155 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

4 x 3 @ 115 lbs

3

Allison
Elliott

5:00 AM CrossFit

4 x 3 @ 110 lbs

3

Lori
Adkins

5:00 AM CrossFit

4 x 3 @ 110 lbs

4

Tracy
Jennings

6:00 AM CrossFit

4 x 3 @ 105 lbs

5

Kyra
Odum

5:30 PM CrossFit

4 x 3 @ 95 lbs

6

Alison
Dickens

5:30 PM CrossFit

4 x 3 @ 90 lbs

6

Sharon
Brooks

6:00 AM CrossFit

4 x 3 @ 90 lbs

7

Amy
Linton

10:00 AM CrossFit

4 x 3 @ 85 lbs

7

Ann
Blaum

10:00 AM CrossFit

4 x 3 @ 85 lbs

7

Jeanene (w ...
Briggs

6:30 PM CrossFit

4 x 3 @ 85 lbs

7

Jen
Thompson

5:30 PM CrossFit

4 x 3 @ 85 lbs

8

Liz
Bunker

4:30 PM CrossFit

4 x 3 @ 75 lbs

9

Angela
Ing

8:00 AM CrossFit

4 x 3 @ 65 lbs

saving knees

9

Kristen
Rast

5:30 PM CrossFit

4 x 3 @ 65 lbs

9

Marcy
Butler

8:00 AM CrossFit

4 x 3 @ 65 lbs

saving back :)

9

Michelle
Gillespie

8:00 AM CrossFit

4 x 3 @ 65 lbs

10

Bo
Peng

4:30 PM CrossFit

4 x 3 @ 55 lbs

10

Paulina
Dudkiewicz

5:30 PM CrossFit

4 x 3 @ 55 lbs

11

Lissy
Cowdery

4:30 PM CrossFit

2 x 3 @ 100 lbs

11

Staci
Hamilton

4:30 PM CrossFit

2 x 3 @ 85 lbs

11

Private

6:30 PM CrossFit

1 x 3 @ 65 lbs