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Components

Bent Over Row

Metcon

Metcon

Settings

Workout

Monday

Warm-up

12 mins

Dynamic Warm-up

Weightlifting

25 mins

Bent Over Row 5x5
Superset with...
Box Jumps 5x5

Bent Over Row (5x5)

Bent Over Row

Metcon

Metcon (AMRAP - Rounds and Reps)

7 min AMRAP
5 Push Press (50% of PP Max)
10 Abmat Sit Ups
15 Air Squats

Rest 3 mins

Metcon (AMRAP - Reps)

3 mins Max DU

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, October 26, 2015

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

5 x 5 @ 275 lbs

2

Joey
White

6:00 PM CrossFit

5 x 5 @ 165 lbs

2

Private

6:00 PM CrossFit

5 x 5 @ 165 lbs

3

Chad
Cockerill

5:00 PM CrossFit

5 x 5 @ 155 lbs

4

Jason
Cansler

6:00 PM CrossFit

5 x 5 @ 145 lbs

5

Alex
Letham

6:00 AM CrossFit

5 x 5 @ 125 lbs

6

Alan
Rosero

11:00 AM CrossFit

5 x 5 @ 105 lbs

6

Jonathan
Visconti

6:00 PM CrossFit

5 x 5 @ 105 lbs

6

Justin
Higbee

5:00 PM CrossFit

5 x 5 @ 105 lbs

7

Michael
Fiery

5:00 PM CrossFit

5 x 5 @ 95 lbs

8

Chad
Jenkins

5:00 PM CrossFit

5 x 5 @ 85 lbs

8

John
Quattlebaum

6:00 PM CrossFit

5 x 5 @ 85 lbs

9

Dan
Carley

6:00 PM CrossFit

3 x 5 @ 175 lbs

125,145

9

Frayne
Abernathy

6:00 AM CrossFit

3 x 5 @ 225 lbs

185, 201, 225x3

9

Justin
Schweizer

6:00 PM CrossFit

3 x 5 @ 135 lbs

9

Tyler
Pennypacker

11:00 AM CrossFit

3 x 5 @ 90 lbs

80,85.

9

Nick
Buerger

6:00 PM CrossFit

2 x 5 @ 205 lbs

3x185

9

Private

5:00 PM CrossFit

1 x 5 @ 145 lbs

Female Clients

1

Suzanne
Smith

5:00 AM CrossFit

5 x 5 @ 95 lbs

2

Jackie
Cansler

6:00 PM CrossFit

5 x 5 @ 92 lbs

3

Chenele
Kloc

7:00 PM CrossFit

5 x 5 @ 85 lbs

3

Summer
Nunn

5:00 AM CrossFit

5 x 5 @ 85 lbs

20' box

4

Rachel
Klahr

6:00 PM CrossFit

5 x 5 @ 75 lbs

5

Christina
Bush

5:00 AM CrossFit

5 x 5 @ 70 lbs

6

Colleen
Beamon

5:00 PM CrossFit

5 x 5 @ 65 lbs

6

Courtney
Schuler

11:00 AM CrossFit

5 x 5 @ 65 lbs

6

Laura
Yakamna

6:00 PM CrossFit

5 x 5 @ 65 lbs

Light on weight today

6

Lisa
Hovis

5:00 PM CrossFit

5 x 5 @ 65 lbs

6

Michelle
Perno

5:00 PM CrossFit

5 x 5 @ 65 lbs

6

Shelly
Jones

11:00 AM CrossFit

5 x 5 @ 65 lbs

7

Cara
Stutts

6:00 PM CrossFit

5 x 5 @ 55 lbs

7

Private

5:00 PM CrossFit

5 x 5 @ 55 lbs

8

Jennifer
Rosa

9:00 AM CrossFit

5 x 5 @ 45 lbs

8

Maria
Morgun

6:00 PM CrossFit

5 x 5 @ 45 lbs

8

Omayra
Rosa

9:00 AM CrossFit

5 x 5 @ 45 lbs

9

Holli
Christ

6:00 AM CrossFit

5 x 5 @ 35 lbs

10

Esther
Aguayo

6:00 AM CrossFit

4 x 5 @ 95 lbs

10

Brittany
Dirmann

5:00 AM CrossFit

3 x 5 @ 85 lbs

2X65

10

Corey
Knight

7:00 PM CrossFit

3 x 5 @ 65 lbs

2x55, 20 in box

10

Jen
MacCarthy

6:00 AM CrossFit

3 x 5 @ 55 lbs

45,50,55

10

Kelly
Melton

9:00 AM CrossFit

3 x 5 @ 90 lbs

10

Mallory
Fiery

9:00 AM CrossFit

3 x 5 @ 65 lbs

22in box

10

Wendy
Raider

5:00 PM CrossFit

3 x 5 @ 85 lbs

10

Cassie
Steck

5:00 PM CrossFit

2 x 5 @ 85 lbs

75, 80, 80

10

Erin
Adamaitis

6:00 AM CrossFit

2 x 5 @ 65 lbs

2x45, 2x55

10

Michelle
Shuck

9:00 AM CrossFit

2 x 5 @ 90 lbs

75, 80, 85

10

Gina
Schweizer

6:00 PM CrossFit

1 x 5 @ 105 lbs

55,65,75,95,105