Public Whiteboard

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Components

Floor Press w/ Chains

Seated DB Curls

Lateral Plate Raises

Metcon

Settings

Workout

09/17/15

Warm-up

A: Coaches Choice

Strength

B1: Floor Press w/ Chains (6 x 2 )

B2: Seated DB Curls (6 x 10 ( Each Arm))

B3: Lateral Plate Raises (6 x 8)

Conditioning

C: Metcon (Time)

4 Rounds

10 DB Snatch 55/35 (Each Arm)
15 Ring Dips
25 Air Squats
100M Farmer's Carry 55/35

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Whiteboard:

Thursday, September 17, 2015

Male Clients

1

Brian
Wilcox

6:15 AM CrossFit

1 x 2 @ 265 lbs

60 lb chain

2

Roberto
Diaz

6:15 AM CrossFit

1 x 2 @ 255 lbs

2

Willie
Ramos

4:30 PM CrossFit

1 x 2 @ 255 lbs

3

Michael
Carney

5:15 AM CrossFit

2 x 2 @ 235 lbs

60lbs worth of chains

4

James
Harper

9:15 AM CrossFit

1 x 2 @ 215 lbs

5

Christopher
Mink

5:15 AM CrossFit

1 x 2 @ 205 lbs

6

jaron
Becerra

6:15 AM CrossFit

2 x 2 @ 185 lbs

60 LBS chains

7

Roger
Gauvreau

5:30 PM CrossFit

6 x 2 @ 175 lbs

8

Don
Kennedy

9:15 AM CrossFit

5 x 2 @ 165 lbs

9

charles
lafkoff

9:15 AM CrossFit

6 x 2 @ 145 lbs

start 105#

10

Gary
Bowker

4:30 PM CrossFit

3 x 2 @ 115 lbs

Female Clients

1

Leslie
Eldred

5:15 AM CrossFit

2 x 2 @ 130 lbs

45# in chains

2

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 115 lbs

chains 45

2

Caylin
Young

9:15 AM CrossFit

1 x 2 @ 115 lbs

45# chains

2

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 115 lbs

45# chains

2

Michelle
Hague

9:15 AM CrossFit

1 x 2 @ 115 lbs

3

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 65 lbs

4

Lynsy
Curry

4:30 PM CrossFit

6 x 2 @ 45 lbs

4

Cynthia
Aringo

4:30 PM CrossFit

5 x 2 @ 45 lbs

5

Larissa
Franco

4:30 PM CrossFit

1 x 2 @ 0 lbs