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Components

Front Rack Lunge

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

25 mins

Front Rack Lunge 3x5 (each leg)
Super Set with
3x15 Banded Good Mornings

Front Rack Lunge (3x5 each leg)

Front Rack Lunge

Metcon

Metcon (5 Rounds for reps)

5 Rounds
15 sec Thrusters (Rx+135/95)(95/65)
Rest 45 sec
15 sec Strict Pull-ups
Rest 45 sec
15 sec Burpees
Rest 45 sec

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Whiteboard:

Monday, December 21, 2015

Male Clients

1

Gary
Blount

5:00 PM CrossFit

3 x 5 @ 185 lbs

2

christopher
carroll

6:00 PM CrossFit

3 x 5 @ 135 lbs

2

Justin
Flatt

6:00 PM CrossFit

3 x 5 @ 135 lbs

3

Jason
Cansler

9:00 AM CrossFit

3 x 5 @ 105 lbs

3

Justin
Higbee

5:00 PM CrossFit

3 x 5 @ 105 lbs

85, 95

4

Dan
Carley

5:00 AM CrossFit

3 x 5 @ 95 lbs

4

Frank
Carns

11:00 AM CrossFit

3 x 5 @ 95 lbs

4

John
Quattlebaum

7:00 PM CrossFit

3 x 5 @ 95 lbs

5

Chad
Jenkins

11:00 AM CrossFit

3 x 5 @ 85 lbs

6

Jorge
Armenta

6:00 AM CrossFit

3 x 5 @ 75 lbs

6

Michael
Eannone

7:00 PM CrossFit

3 x 5 @ 75 lbs

7

Private

6:00 PM CrossFit

3 x 5 @ 55 lbs

8

Nick
Buerger

5:00 PM CrossFit

1 x 5 @ 115 lbs

96 105 115

8

Rek
Soh

9:00 AM CrossFit

1 x 5 @ 155 lbs

135,145,155

8

Travis
Stutts

6:00 PM CrossFit

1 x 5 @ 185 lbs

135...155...185

Female Clients

1

Kelci
Peterson

7:00 PM CrossFit

3 x 5 @ 125 lbs

2

Jackie
Cansler

9:00 AM CrossFit

3 x 5 @ 95 lbs

2

Suzanne
Smith

5:00 PM CrossFit

3 x 5 @ 95 lbs

3

Holli
Christ

6:00 AM CrossFit

3 x 5 @ 85 lbs

4

Julianne
Gabriel

7:00 PM CrossFit

3 x 5 @ 80 lbs

5

Alison
Nelson

9:00 AM CrossFit

3 x 5 @ 75 lbs

5

Cassie
Steck

11:00 AM CrossFit

3 x 5 @ 75 lbs

5

Michelle
Perno

5:00 PM CrossFit

3 x 5 @ 75 lbs

6

Chenele
Kloc

5:00 PM CrossFit

3 x 5 @ 65 lbs

6

Mallory
Fiery

11:00 AM CrossFit

3 x 5 @ 65 lbs

6

Shelly
Jones

11:00 AM CrossFit

3 x 5 @ 65 lbs

7

Libba
Armenta

11:00 AM CrossFit

3 x 10 @ 55 lbs

Front squats

7

Courtney
Schuler

5:00 PM CrossFit

3 x 5 @ 55 lbs

Sore! from yesterday

7

Laura
Yakamna

6:00 PM CrossFit

3 x 5 @ 55 lbs

8

Corey
Knight

11:00 AM CrossFit

3 x 5 @ 50 lbs

thought it was 55. oops.

9

Georgia
Rivers

7:00 PM CrossFit

3 x 5 @ 45 lbs

9

Private

11:00 AM CrossFit

3 x 5 @ 45 lbs

10

Amy
Bullock

7:00 PM CrossFit

3 x 5 @ 35 lbs

1 pood each arm

10

Lisa
Hovis

6:00 AM CrossFit

3 x 5 @ 35 lbs

11

Emperatriz
Martinez

7:00 PM CrossFit

2 x 5 @ 70 lbs

1x5 65