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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
WOD - Monday, December 31, 2018. - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (22/26)
Workout
WOD - Monday, December 31, 2018.
Weightlifting
Back Squat (Moderate to Heavy 10 Reps)
Back Squat
This is not a 10 RM. Workup to a weight that when completed, only 2-3 more reps could be completed. This should be around 55-65% of your 1 RM.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16
18/15 Calorie Row
15 MB Cleans (20/14)
12 MB Overhead Sit-ups (20/14)
9 Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 31, 2018
Male Clients
1
Rich
Marino
10:00 AM CrossFit
1 x 10 @ 275 lbs
Felt Great, Had More
2
AJ
Ross
10:00 AM CrossFit
1 x 10 @ 245 lbs
3
Robert
Self
5:00 AM CrossFit
1 x 10 @ 225 lbs
3
Tom
Boyle
5:00 AM CrossFit
1 x 10 @ 225 lbs
4
Christian
Acosta
6:00 AM CrossFit
1 x 10 @ 205 lbs
4
Private
6:00 AM CrossFit
1 x 10 @ 205 lbs
5
Aaron
Carver
5:00 AM CrossFit
1 x 10 @ 185 lbs
5
Chris
Davis
10:00 AM CrossFit
1 x 10 @ 185 lbs
5
Chris
Lenox
10:00 AM CrossFit
1 x 10 @ 185 lbs
5
Dale
Rinkenberger
10:00 AM CrossFit
1 x 10 @ 185 lbs
5
Jeff
Austin
10:00 AM CrossFit
1 x 10 @ 185 lbs
5
Mike
Brown
6:00 AM CrossFit
1 x 10 @ 185 lbs
5
Paul
Miller
8:00 AM CrossFit
1 x 10 @ 185 lbs
5
Russ
Anderson
5:00 AM CrossFit
1 x 10 @ 185 lbs
5
Tim
Gaddis
10:00 AM CrossFit
1 x 10 @ 185 lbs
5
Wallis
Shoppy
10:00 AM CrossFit
1 x 10 @ 185 lbs
6
Keith
Jones
10:00 AM CrossFit
1 x 10 @ 155 lbs
7
David
Johnson
8:00 AM CrossFit
1 x 10 @ 135 lbs
8
Patrick
Dedoyard
6:00 AM CrossFit
1 x 10 @ 130 lbs
9
Syed
Ali
Drive Thru
1 x 10 @ 125 lbs
hip band
10
Justin
Austin
10:00 AM CrossFit
1 x 10 @ 115 lbs
11
Jeff
Davis
Drive Thru
1 x 8 @ 155 lbs
Female Clients
1
Sherry
Godfrey
8:00 AM CrossFit
1 x 10 @ 145 lbs
2
Lisa
Zawacki
10:00 AM CrossFit
1 x 10 @ 135 lbs
2
Victoria
Duncan
5:00 AM CrossFit
1 x 10 @ 135 lbs
3
Florisa
Acosta
8:00 AM CrossFit
1 x 10 @ 130 lbs
4
America
Jones
10:00 AM CrossFit
1 x 10 @ 125 lbs
4
Emily
Thaxton
8:00 AM CrossFit
1 x 10 @ 125 lbs
5
Jena
Marullo
8:00 AM CrossFit
1 x 10 @ 115 lbs
6
Brenda
Miller
8:00 AM CrossFit
1 x 10 @ 105 lbs
6
Karlye
Ramer
10:00 AM CrossFit
1 x 10 @ 105 lbs
6
Lily
Anderson
10:00 AM CrossFit
1 x 10 @ 105 lbs
6
Linda
Wright
6:00 AM CrossFit
1 x 10 @ 105 lbs
6
Lissy
Cowdery
Drive Thru
1 x 10 @ 105 lbs
Did after WOD
7
Estela
Falla-Ross
10:00 AM CrossFit
1 x 10 @ 95 lbs
7
Kelsey
Questel
6:00 AM CrossFit
1 x 10 @ 95 lbs
7
Staci
Hamilton
10:00 AM CrossFit
1 x 10 @ 95 lbs
8
Angela
Ing
10:00 AM CrossFit
1 x 10 @ 85 lbs
8
Kelli
Mullis
10:00 AM CrossFit
1 x 10 @ 85 lbs
8
Lori
Adkins
8:00 AM CrossFit
1 x 10 @ 85 lbs
8
Shannon
Gaines
6:00 AM CrossFit
1 x 10 @ 85 lbs
8
Tracy
Jennings
8:00 AM CrossFit
1 x 10 @ 85 lbs
9
Kim
Hullett
10:00 AM CrossFit
1 x 10 @ 80 lbs
10
Private
10:00 AM CrossFit
1 x 10 @ 75 lbs
10
Marcy
Butler
8:00 AM CrossFit
1 x 10 @ 75 lbs
11
Lori
Colton
10:00 AM CrossFit
1 x 10 @ 0 lbs
10,12,15,20,25,30,35,40 #
11
Jennifer
Robinson
6:00 AM CrossFit
1 x 5 @ 85 lbs
11
Melisa
Raney
10:00 AM CrossFit
1 x 5 @ 85 lbs
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