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WOD - Friday, December 28, 2018

Weightlifting

Deadlift (Work up to a heavy set of 5 for the day)

Deadlift

Metcon

Metcon (Time)

7 Rounds for Time:

21 Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Rx55+= (135/95)

If scale needed for box jumps, avoid step ups if possible. Consider a lower box, 3:1 plate hops (45#) or 20 jumping pull-ups as a sub

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

Whiteboard:

Friday, December 28, 2018

Male Clients

1

Dennis
Shelton

10:00 AM CrossFit

1 x 5 @ 335 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 5 @ 325 lbs

Felt Good/Stop

3

Justin
Ramer

4:30 PM CrossFit

1 x 5 @ 305 lbs

4

Tim
Gaddis

10:00 AM CrossFit

1 x 5 @ 295 lbs

5

Aaron
Carver

6:00 AM CrossFit

1 x 5 @ 285 lbs

6

Chris
Davis

10:00 AM CrossFit

1 x 5 @ 275 lbs

6

Chris
Lenox

10:00 AM CrossFit

1 x 5 @ 275 lbs

6

Dale
Rinkenberger

10:00 AM CrossFit

1 x 5 @ 275 lbs

6

Mike
Brown

5:00 AM CrossFit

1 x 5 @ 275 lbs

6

Travis
Jones

10:00 AM CrossFit

1 x 5 @ 275 lbs

6

Wallis
Shoppy

5:00 AM CrossFit

1 x 5 @ 275 lbs

7

Randy
Godfrey

6:00 AM CrossFit

1 x 5 @ 245 lbs

caged

8

Lee
Whetstone

10:00 AM CrossFit

1 x 5 @ 235 lbs

9

Jason
Jones

5:00 AM CrossFit

1 x 5 @ 225 lbs

10

Keith
Jones

5:30 PM CrossFit

1 x 5 @ 205 lbs

on boxes

10

Patrick
Dedoyard

6:00 AM CrossFit

1 x 5 @ 205 lbs

11

David
Johnson

8:00 AM CrossFit

1 x 5 @ 195 lbs

12

Alan
Bowers

4:30 PM CrossFit

1 x 5 @ 175 lbs

13

Mike
Witt

8:00 AM CrossFit

1 x 5 @ 145 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 5 @ 235 lbs

2

Victoria
Duncan

Drive Thru

1 x 5 @ 215 lbs

3

Emily
Thaxton

8:00 AM CrossFit

1 x 5 @ 195 lbs

only got 3 at 205#

3

Lisa
Zawacki

10:00 AM CrossFit

1 x 5 @ 195 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 195 lbs

3

Sherry
Godfrey

6:00 AM CrossFit

1 x 5 @ 195 lbs

4

Tracy
Jennings

6:00 AM CrossFit

1 x 5 @ 182 lbs

5

Florisa
Acosta

8:00 AM CrossFit

1 x 5 @ 165 lbs

6

Jami
Latham

10:00 AM CrossFit

1 x 5 @ 140 lbs

7

Adara
Martin

5:30 PM CrossFit

1 x 5 @ 135 lbs

7

Karlye
Ramer

4:30 PM CrossFit

1 x 5 @ 135 lbs

7

Teresa
Eubanks

8:00 AM CrossFit

1 x 5 @ 135 lbs

8

Amy
Linton

10:00 AM CrossFit

1 x 5 @ 125 lbs

8

Private

10:00 AM CrossFit

1 x 5 @ 125 lbs

8

Karen
Sagon

6:00 AM CrossFit

1 x 5 @ 125 lbs

8

Kim
Hullett

4:30 PM CrossFit

1 x 5 @ 125 lbs

8

Linda
Wright

6:00 AM CrossFit

1 x 5 @ 125 lbs

8

Mayra
Jones

10:00 AM CrossFit

1 x 5 @ 125 lbs

9

Kelsey
Questel

8:00 AM CrossFit

1 x 5 @ 115 lbs

10

Holly
Roberts

6:00 AM CrossFit

1 x 5 @ 95 lbs