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Deadlift

McGhee

Metcon

Metcon

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Workout

Tuesday, 2/23/21

Box WOD

A: Deadlift (Work up to a heavy 1 rep)

Deadlift

(15min)

B: McGhee (AMRAP - Rounds and Reps)

30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"

In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

To learn more about McGhee click here

275/205
24/20

HOME WOD

a: Metcon (AMRAP - Reps)

AMRAP 15
3-6-9-12-15-18-21-24...reps of
Burpee
Air squat

b: Metcon (Time)

For time,
4 rounds of
20 SINGLE ARM DB SNATCH 50/35, alternating arms

20 KETTLEBELL LATERAL LUNGE

1min rest

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

Whiteboard:

Tuesday, February 23, 2021

Male Clients

1

Joshua
Clark

CrossFit 5:15PM

1 x 1 @ 565 lbs

2

Sung
Hong

CrossFit: 5:00 AM

1 x 1 @ 455 lbs

3

Brian
Bunk

CrossFit:: 6:00AM

1 x 1 @ 425 lbs

4

Shane
O'Neill

CrossFit:: 6:00AM

1 x 1 @ 385 lbs

5

Anthony
Huff

CrossFit 4:15PM

1 x 1 @ 365 lbs

Failed 387 a couple times

6

Alex
McCarty

CrossFit 5:15PM

1 x 1 @ 315 lbs

7

Thomas
Walker

CrossFit: 8:00 AM

1 x 1 @ 265 lbs

yaaa

Female Clients

1

Alana
Witulski

CrossFit: 5:00 AM

1 x 1 @ 335 lbs

2

Dawn
Huff

CrossFit: 8:00 AM

1 x 1 @ 255 lbs

3

Catherine
Whiting

CrossFit:: 6:00AM

1 x 1 @ 250 lbs

4

Hannah
Archuleta

CrossFit 5:15PM

1 x 1 @ 215 lbs

4

Kelsey
Glatt

CrossFit 5:15PM

1 x 1 @ 215 lbs

5

Private

CrossFit 4:15PM

1 x 1 @ 205 lbs

6

Lucy
Streich

CrossFit:: 6:00AM

1 x 1 @ 200 lbs

yesssss

7

Casey
Adams

CrossFit:: 6:00AM

1 x 1 @ 190 lbs

8

Holly
Trujillo

CrossFit: 5:00 AM

1 x 1 @ 185 lbs

9

Aimee
Wride

CrossFit: 5:00 AM

1 x 1 @ 170 lbs

10

Rebecca
Stern

CrossFit 5:15PM

1 x 1 @ 165 lbs

11

Cindy
Mackel

CrossFit 5:15PM

1 x 1 @ 135 lbs

12

Private

HOME BODY BUILD BOOTCAMP

1 x 1 @ 125 lbs