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Components

Every 30 sec for 5 mi ...

Rope Climb

Handstand Push-ups

Metcon

Settings

Workout

07/06/16

Warm-up

A: Coaches Choice

Strength

B: Every 30 sec for 5 min (3/31/14) (AMRAP - Reps)

1x Hang Clean
1x Hang Power Clean

(155/115) Rx+, (135/95) Rx, (115/75) Sc

Extra Work

C1: Rope Climb (3 x 3 Ascents )

Rope Climb

C2 : Handstand Push-ups (3 x 15 )

Handstand Push-ups

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

8 Squat/Clean 135/95
12 Burpee's Over Bar
30 Double Unders (100 Singles)

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Whiteboard:

Wednesday, July 06, 2016

Male Clients

1

JOSE
MELENDEZ

5:15 AM CrossFit

10 Reps

1

Kirk
Moore

5:15 AM CrossFit

10 Reps

1

Zach
Bogle

4:30 PM CrossFit

10 Reps

2

Christopher
Mink

5:15 AM CrossFit

9 Reps

3

Soibi
Ogbanga

5:15 AM CrossFit

0 Reps

4

James
Harper

9:15 AM CrossFit

20 Reps

5

Gary
Bowker

4:30 PM CrossFit

10 Reps

145 cleans did all of them

6

Brian
Wilcox

5:15 AM CrossFit

20 Reps

115

6

charles
lafkoff

9:15 AM CrossFit

20 Reps

95#

6

Michael
Gayle

4:30 PM CrossFit

20 Reps

scaled.

6

Pedro
Melendez

4:30 PM CrossFit

20 Reps

115#

7

Brian
Cresswell

9:15 AM CrossFit

10 Reps

115

7

Jacob
Cresswell

9:15 AM CrossFit

10 Reps

50lbs

7

James
Vultaggio

5:15 AM CrossFit

10 Reps

125 lbs

7

Jeff
Peltier

5:15 AM CrossFit

10 Reps

115 # arm issues

7

Willie
Ramos

4:30 PM CrossFit

10 Reps

115

Female Clients

1

Allison
Muhlbauer

5:15 AM CrossFit

10 Reps

1

Leslie
Eldred

5:30 PM CrossFit

10 Reps

2

Brie
Gomez

5:15 AM CrossFit

16 Reps

105

3

Valerie
Gonzalez

9:15 AM CrossFit

10 Reps

4

haidee
santiago

5:15 AM CrossFit

20 Reps

65#

4

Melissa
Jacob

5:15 AM CrossFit

20 Reps

80#

5

Katie
Wright

4:30 PM CrossFit

13 Reps

50#

6

Madison
Cresswell

9:15 AM CrossFit

10 Reps

50lbs

6

Private

5:15 AM CrossFit

10 Reps

6

Rosemary
Imbert

9:15 AM CrossFit

10 Reps

60 lb

7

Linda
Ramos

9:15 AM CrossFit

0 Reps

did not do