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WOD - Monday, December 17, 2018

Weightlifting

Front Squat (3 RM for the day)

Front Squat

Work up to a heavy set of 3 with good form.

Metcon

Metcon (Time)

Complete for time:
15-12-9
Box Jumps (24/20)
Power Cleans (95/65)
Pull-ups
Front Squats (95/65)
Lateral Burpees Over-the-Bar
Push Jerks (95/65)

Rx+= (135/85); C2B Pull-ups
Rx55+ & Scale = (75/55)

Target is 20 minutes or less, scale as needed.
25 minute time cap

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

Whiteboard:

Monday, December 17, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 275 lbs

2

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 225 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 3 @ 225 lbs

2

Robert
Self

5:00 AM CrossFit

1 x 3 @ 225 lbs

3

Brennan
Wesolowski

5:30 PM CrossFit

1 x 3 @ 205 lbs

3

Bryan
Bureau

5:30 PM CrossFit

1 x 3 @ 205 lbs

4

Private

6:00 AM CrossFit

1 x 3 @ 185 lbs

4

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 185 lbs

4

Jeff
Austin

8:00 AM CrossFit

1 x 3 @ 185 lbs

4

Michael
Wolf

5:00 AM CrossFit

1 x 3 @ 185 lbs

5

Chris
Lenox

8:00 AM CrossFit

1 x 3 @ 175 lbs

5

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 175 lbs

6

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 165 lbs

7

Lee
Whetstone

7:30 PM CrossFit

1 x 3 @ 155 lbs

7

Mike
Witt

4:30 PM CrossFit

1 x 3 @ 155 lbs

8

David
Johnson

8:00 AM CrossFit

1 x 3 @ 135 lbs

9

Ben
Miller

8:00 AM CrossFit

1 x 3 @ 95 lbs

10

Dale
Rinkenberger

4:30 PM CrossFit

1 x 2 @ 175 lbs

Female Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 186 lbs

2

Kasey
Kohring

5:30 PM CrossFit

1 x 3 @ 165 lbs

3

Andrea
Bauer

8:00 AM CrossFit

1 x 3 @ 145 lbs

4

Jena
Marullo

6:00 AM CrossFit

1 x 3 @ 135 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

1 x 3 @ 135 lbs

4

Victoria
Duncan

4:30 PM CrossFit

1 x 3 @ 135 lbs

5

America
Jones

7:30 PM CrossFit

1 x 3 @ 115 lbs

5

Linda
Wright

6:00 AM CrossFit

1 x 3 @ 115 lbs

6

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 110 lbs

6

Angie
Bryant

5:30 PM CrossFit

1 x 3 @ 110 lbs

7

Ann
Blaum

10:00 AM CrossFit

1 x 3 @ 100 lbs

7

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 100 lbs

recovery

8

Estela
Falla-Ross

6:00 AM CrossFit

1 x 3 @ 95 lbs

8

Kelli
Mullis

4:30 PM CrossFit

1 x 3 @ 95 lbs

8

Lisa
Zawacki

10:00 AM CrossFit

1 x 3 @ 95 lbs

8

Lissy
Cowdery

5:30 PM CrossFit

1 x 3 @ 95 lbs

8

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 95 lbs

8

Vicki
Mason

5:30 PM CrossFit

1 x 3 @ 95 lbs

9

Florisa
Acosta

8:00 AM CrossFit

1 x 3 @ 90 lbs

10

Angela
Ing

8:00 AM CrossFit

1 x 3 @ 85 lbs

10

Katie
Miller

8:00 AM CrossFit

1 x 3 @ 85 lbs

10

Kim
Hullett

4:30 PM CrossFit

1 x 3 @ 85 lbs

10

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 85 lbs

10

Teresa
Eubanks

8:00 AM CrossFit

1 x 3 @ 85 lbs

11

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 80 lbs

12

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 70 lbs

13

LeAnn
Austin

8:00 AM CrossFit

1 x 3 @ 65 lbs

14

Sharon
Brooks

6:00 AM CrossFit

1 x 3 @ 0 lbs

did back squats lt wt high reps