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Components

Push Press

Metcon

Settings

Workout

Space Shuttle Door Gunner

Weightlifting

Push Press (1 x 3 )

Push Press

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
2 Shuttle Runs (20-30 m)
4 KB Swings (32/24 kg)
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.

Rx
2 Shuttle Runs (20-30 m)
4 KB Swings (24/16 kg)
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.

Fitness
2 Shuttle Runs (20-30 m)
4 KB Swings
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.

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

Whiteboard:

Wednesday, January 23, 2019

Male Clients

1

#Derek
Wilcock

5:30am CrossFit All Level...

1 x 3 @ 275 lbs

285# failed too early

1

Phresh
Prince of ...

5:30pm CrossFit All Level...

1 x 3 @ 275 lbs

2

Chad
Kobold

4:30pm CrossFit All Level...

1 x 3 @ 235 lbs

3

Brock
Johnson

5:30pm CrossFit All Level...

1 x 3 @ 205 lbs

4

Private

9am CrossFit All Levels

1 x 3 @ 195 lbs

5

Aaron
Barvitz

5:30am CrossFit All Level...

1 x 3 @ 190 lbs

5

Del
Tutt

5:30pm CrossFit All Level...

1 x 3 @ 190 lbs

6

Chris
“Old Man” ...

4:30pm CrossFit All Level...

1 x 3 @ 185 lbs

6

Francisco
Garcia

Noon CrossFit All Levels

1 x 3 @ 185 lbs

6

Josh
Carter

9am CrossFit All Levels

1 x 3 @ 185 lbs

7

Jon
Fallon

9am CrossFit All Levels

1 x 3 @ 165 lbs

7

The
Godfather

Noon CrossFit All Levels

1 x 3 @ 165 lbs

8

Brian
Welty

6:30pm CrossFit All Level...

1 x 3 @ 160 lbs

8

Lyman
Anderson

6:30pm CrossFit All Level...

1 x 3 @ 160 lbs

9

kevin
varghese

6:30am CrossFit All Level...

1 x 3 @ 135 lbs

9

leo
galaz

9am CrossFit All Levels

1 x 3 @ 135 lbs

9

Luis
Solis

5:30pm CrossFit All Level...

1 x 3 @ 135 lbs

10

Private

5:30am CrossFit All Level...

1 x 3 @ 125 lbs

11

Nicholas
Valderrama

4:30pm CrossFit All Level...

1 x 3 @ 120 lbs

12

Mike
Rogers

6:30pm CrossFit All Level...

1 x 3 @ 105 lbs

13

Father
Dan Vanyo

5:30am CrossFit All Level...

1 x 3 @ 95 lbs

13

jordan
strausbaugh

5:30pm CrossFit All Level...

1 x 3 @ 95 lbs

13

Rodrigo
delaRosa

6:30pm CrossFit All Level...

1 x 3 @ 95 lbs

14

Jacob
Scott

6:30pm CrossFit All Level...

1 x 3 @ 75 lbs

Female Clients

1

Alesha
Asijie

5:30am CrossFit All Level...

1 x 3 @ 145 lbs

2

Johna
Kobold

4:30pm CrossFit All Level...

1 x 3 @ 135 lbs

3

Danielle
Nelson

5:30pm CrossFit All Level...

1 x 3 @ 125 lbs

3

Kendra
Lowry

4:30pm CrossFit All Level...

1 x 3 @ 125 lbs

4

Kate
Gonzalez

6:30am CrossFit All Level...

1 x 3 @ 120 lbs

5

Maron
Walker

5:30pm CrossFit All Level...

1 x 3 @ 115 lbs

6

Amanda
McFarland

6:30pm CrossFit All Level...

1 x 3 @ 105 lbs

7

Private

6:30pm CrossFit All Level...

1 x 3 @ 100 lbs

8

Maricela
de la Rosa

5:30am CrossFit All Level...

1 x 3 @ 95 lbs

8

Mia
McCorkel

6:30pm CrossFit All Level...

1 x 3 @ 95 lbs

8

silvia
laub

4:30pm CrossFit All Level...

1 x 3 @ 95 lbs

9

Private

5:30am CrossFit All Level...

1 x 3 @ 85 lbs

9

Kaitlin
Welty

6:30pm CrossFit All Level...

1 x 3 @ 85 lbs

9

Savanna
Fallon

5:30pm CrossFit All Level...

1 x 3 @ 85 lbs

10

Annie
Lewis

9am CrossFit All Levels

1 x 3 @ 77 lbs

10

Lauren
Pew

9am CrossFit All Levels

1 x 3 @ 77 lbs

11

valerie
anderson

6:30pm CrossFit All Level...

1 x 3 @ 75 lbs

12

alexandra
bayona

4:30pm CrossFit All Level...

1 x 3 @ 72 lbs

13

Catalina
Johnson

5:30pm CrossFit All Level...

1 x 3 @ 70 lbs

14

Amber
Bloomfield

5:30pm CrossFit All Level...

1 x 3 @ 65 lbs

14

Erica
Lugo

5:30pm CrossFit All Level...

1 x 3 @ 65 lbs

15

Joy
Thomas

4:30pm CrossFit All Level...

1 x 3 @ 55 lbs