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Components

Metcon

Metcon

Settings

Workout

Wed

Team training

Main WOD

A: Metcon (Time)

4 rounds for time of
8 box jumps 24/20
10 TTB
12 P press 105/70
Comp - 115/75

B: Metcon (Time)

4 rounds for time of
6 power clean 135/95
12 burpee over bar
24 DUs

Comp - 185/135

Accessory Work

AA: Metcon (No Measure)

3 sets of
1 min weighted pike stretch
Rest 1 min
10 1 leg KB DL/ leg moderate
Rest 1 min

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Whiteboard:

Wednesday, December 14, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

4:30

2

Joe
McCoy

5: 30 AM CrossFit

5:16

#115

3

Joe
Vithayathil

11:30 AM CrossFit

5:32

4

Dean
Durfee

4:30 PM CrossFit

5:37

115

5

Robert
Ball

6:30 AM CrossFit

5:45

115#

6

HP
Park

11:30 AM CrossFit

5:49

115#

7

Chris
Pearcey

6:30 AM CrossFit

6:30

105#

8

James
Wall

11:30 AM CrossFit

7:30

9

David
Fisher

5: 30 AM CrossFit

7:40

10

Private

11:30 AM CrossFit

6:17

11

Jens
Deppe

5: 30 AM CrossFit

6:20

knee ups, #75

12

Matt
Hire

11:30 AM CrossFit

6:22

scalled

13

christopher
camp

4:30 PM CrossFit

7:00

8 Box Jumps 15 GHD Sit-Up instead of TTB. Used 2 x 55lbs dumbbell...

14

Carl
Hickerson

6:30 AM CrossFit

7:10

#105

15

Alex
Matsuda

5: 30 AM CrossFit

7:30

65#

16

Private

4:30 PM CrossFit

7:32

16

Jeff
Hough

11:30 AM CrossFit

7:32

Step ups/knee tucks/105 pushpress

17

Bill
Hoppe

8:45 AM CrossFit

7:34

65#, box step ups, ttb

17

Private

5: 30 AM CrossFit

7:34

18

Ram
Hernandez

5: 30 AM CrossFit

7:40

20" box, v-ups, 85# pp

19

Jonathan
Bermudez

5: 30 AM CrossFit

9:24

95#

Female Clients

1

Emilee
Jennings

6:30 AM CrossFit

4:27

75#

2

Kayt
Gooding

4:30 PM CrossFit

5:09

75# push press

3

Christine
Ford

4:30 PM CrossFit

6:12

4

Colette
Matsuda

5: 30 AM CrossFit

6:57

5

Jordan
Peterson

6:30 AM CrossFit

5:49

70#, v-ups

6

Julie
Peterson

11:30 AM CrossFit

5:52

6

Tracie
Miller

6:30 AM CrossFit

5:52

knee to chest, 70#

7

Shannon
Wiltz

8:45 AM CrossFit

5:59

V Ups PP= Ring Rows

8

Teresa
Morescalchi

5: 30 AM CrossFit

6:14

step ups 45#

9

Chelsea
Kilway

5: 30 AM CrossFit

6:31

55#

10

Jennifer
Larson

11:30 AM CrossFit

6:34

45# pp

11

Su
Sparhawk

6:30 AM CrossFit

7:23

65#, knee tuck