Public Whiteboard

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Components

Dumbbell Alt. Bench Press

DB Lateral Raises

Rope KB Curls

Isabel

Metcon

Settings

Workout

09/24/15

Warm-up

A: Coaches Choice

Strength

B: Dumbbell Alt. Bench Press (4 x 10 (Each Arm))

Extra Work

C1: DB Lateral Raises (3 x 10 )

C2: Rope KB Curls (3 x 12 )

Conditioning

D: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

E: Metcon (Time)

For Time:

1000M Run
30 Toes 2 Bar

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Whiteboard:

Thursday, September 24, 2015

Male Clients

1

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 20 @ 80 lbs

1

James
Edmead

5:15 AM CrossFit

1 x 8 @ 80 lbs

2

Alberto
Fabian

9:15 AM CrossFit

3 x 10 @ 70 lbs

2

Michael
Carney

5:15 AM CrossFit

2 x 10 @ 70 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 10 @ 70 lbs

3

Justin
Stidham

9:15 AM CrossFit

4 x 10 @ 60 lbs

3

Michael
Gayle

4:30 PM CrossFit

3 x 10 @ 60 lbs

4

Willie
Ramos

5:30 PM CrossFit

4 x 10 @ 55 lbs

4

jaron
Becerra

5:15 AM CrossFit

2 x 10 @ 55 lbs

4

Gary
Bowker

4:30 PM CrossFit

1 x 20 @ 55 lbs

10 each arm

4

Brandon
Kroll

5:30 PM CrossFit

1 x 1 @ 55 lbs

4

Roberto
Diaz

6:15 AM CrossFit

1 x 1 @ 55 lbs

4

Zach
Bogle

5:30 PM CrossFit

1 x 1 @ 55 lbs

5

Roger
Gauvreau

5:30 PM CrossFit

4 x 10 @ 45 lbs

6

charles
lafkoff

9:15 AM CrossFit

3 x 20 @ 25 lbs

Female Clients

1

Jessica
Ayala

4:30 PM CrossFit

1 x 10 @ 35 lbs

1

Rosemary
Imbert

4:30 PM CrossFit

1 x 10 @ 35 lbs

each arm

2

Calli
Stidham

9:15 AM CrossFit

1 x 10 @ 30 lbs

2

Jenna
Smith

5:15 AM CrossFit

1 x 10 @ 30 lbs

20, 25, 30, 30

2

Leslie
Eldred

5:15 AM CrossFit

1 x 10 @ 30 lbs

2

Linda
Ramos

9:15 AM CrossFit

1 x 10 @ 30 lbs

ea arm

3

Private

5:15 AM CrossFit

2 x 10 @ 25 lbs

4

Private

5:15 AM CrossFit

2 x 10 @ 20 lbs

5

Shannon
Vultaggio

9:15 AM CrossFit

3 x 10 @ 0 lbs