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Components

Strict Press

DB Lateral Raises

Bench Dips

Banded Face Pulls

Metcon

Settings

Workout

05/09/17

Warm-up

A: Metcon (No Measure)

5 Min Mobility

2 Rounds

10 DB Rotator Cuff Exercise
15 Push Ups
15 Band Pass Through's
15 GHD Situps

Strength

B1 : Strict Press (5 x 8 )

B2 : DB Lateral Raises (5 x 12 STanding )

Extra Work

C1 : Bench Dips (3 x 12 Feet on Box W/ 45/25 Plate in Lap )

C2 : Banded Face Pulls (3 x 25 )

Conditioning

D: Metcon (Time)

3 Rounds

30 Wall Ball 20/14
40 Abmat Sit Ups with MB 20/14
400 M Run w/ MB 20/14

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Whiteboard:

Tuesday, May 09, 2017

Male Clients

1

Jeff
Scullark

4:30 PM CrossFit

5 x 8 @ 145 lbs

1x4 @155 last round

2

jaron
Becerra

5:15 AM CrossFit

1 x 8 @ 135 lbs

2

Nicholas
Mestayer

4:30 PM CrossFit

1 x 1 @ 135 lbs

3

Sam
King

9:15 AM CrossFit

5 x 8 @ 115 lbs

3

Brian
Wilcox

5:15 AM CrossFit

1 x 8 @ 115 lbs

3

Derrick
Terrell

5:15 AM CrossFit

1 x 8 @ 115 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 8 @ 115 lbs

3

Fred
McDaniel

9:15 AM CrossFit

1 x 6 @ 115 lbs

4

Private

5:15 AM CrossFit

1 x 8 @ 112 lbs

5

Soibi
Ogbanga

5:15 AM CrossFit

1 x 8 @ 105 lbs

6

Roger
Gauvreau

4:30 PM CrossFit

5 x 8 @ 100 lbs

7

Edson
Munoz

9:15 AM CrossFit

5 x 8 @ 95 lbs

7

John
Koehler

4:30 PM CrossFit

4 x 8 @ 95 lbs

1 set at 85#

7

Gary
Bowker

4:30 PM CrossFit

2 x 5 @ 95 lbs

7

Anil
Hussain

5:30 PM CrossFit

1 x 4 @ 95 lbs

8

Bill
Thompson

6:30 PM CrossFit

5 x 8 @ 85 lbs

9

Don
Kennedy

9:15 AM CrossFit

5 x 8 @ 80 lbs

10

charles
lafkoff

9:15 AM CrossFit

5 x 8 @ 75 lbs

5 x 45, 5 x 65, 5 x 70, 5 x 75, 5 x 70

Female Clients

1

Allison
Muhlbauer

9:15 AM CrossFit

1 x 8 @ 85 lbs

1

Shelia
Garcia

4:30 PM CrossFit

1 x 8 @ 85 lbs

2

Jessica
Ayala

4:30 PM CrossFit

1 x 8 @ 75 lbs

2

Lindsey
Martin

4:30 PM CrossFit

1 x 8 @ 75 lbs

had to rerack at 7 then finish

2

Yvonne
Lima

4:30 PM CrossFit

1 x 8 @ 75 lbs

2

Emma
Knowles

5:30 PM CrossFit

1 x 7 @ 75 lbs

2

Tammy
Gorgano

5:30 PM CrossFit

1 x 5 @ 75 lbs

3

Liz
Koehler

5:30 PM CrossFit

2 x 7 @ 70 lbs

just couldnt get that 8th one

3

Brenda
Andrews

9:15 AM CrossFit

1 x 8 @ 70 lbs

4

Rosemary
Imbert

4:30 PM CrossFit

2 x 8 @ 65 lbs

4

Calli
Stidham

9:15 AM CrossFit

1 x 8 @ 65 lbs

4

Page
Shields

9:15 AM CrossFit

1 x 6 @ 65 lbs

3 sets 55 lbs 1 set 60 lbs

5

Katie
Wright

9:15 AM CrossFit

1 x 8 @ 60 lbs

6

Leslie
Eldred

5:15 AM CrossFit

5 x 8 @ 55 lbs

6

Melissa
Jacob

5:15 AM CrossFit

5 x 8 @ 55 lbs

6

haidee
santiago

5:15 AM CrossFit

4 x 8 @ 55 lbs

6

Caylin
Young

9:15 AM CrossFit

1 x 8 @ 55 lbs

6

Linda
Ramos

9:15 AM CrossFit

1 x 8 @ 55 lbs

6

lola
santiago

5:15 AM CrossFit

1 x 8 @ 55 lbs

6

Marisol
Sanchez

5:15 AM CrossFit

1 x 8 @ 55 lbs

7

Paula
Lampl

9:15 AM CrossFit

5 x 8 @ 35 lbs

7

Kat
Rummell

9:15 AM CrossFit

5 x 6 @ 35 lbs