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Components

Metcon

Thruster

Settings

Workout

Triple Threat

WOD - FBCF

Metcon (Time)

Rx+
20 DB Thrusters (50/35 lb.)
40 Lateral Box Jumps (24/20 in.)
20 DB Thrusters
40 Triple unders

10 min Time Cap.
Rest 5 min.

Rx
20 DB Thrusters (35/25 lb.)
40 Lateral Box Jumps (24/20 in.)
20 DB Thrusters
40 Double unders

10 min Time Cap.
Rest 5 min.

Fitness
20 DB Thrusters
40 Lateral DB Jump-overs
20 DB Thrusters
40 Speed Steps

10 min Time Cap.
Rest 5 min.

Weightlifting

Thruster (1 x 5 )

Thruster

15 Min to find heavy 5 Rep Max.

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

Whiteboard:

Monday, August 16, 2021

Male Clients

1

Christopher
Lowry

5:30pm CrossFit All Level...

3:55

2

Jon
Fallon

9:00am CrossFit All Level...

4:32

3

#Sean
Wieser

4:30pm CrossFit All Level...

4:59

4

Brock
Johnson

9:00am CrossFit All Level...

5:08

5

Brian
Prout

5:30pm CrossFit All Level...

5:40

6

Jonny
Baker

5:30am CrossFit All Level...

6:19

7

Michael
Mowry

5:30am CrossFit All Level...

6:36

Rx+ but double unders

8

John
Cao

4:30pm CrossFit All Level...

6:40

20, 10-10 on THU

9

Alex
Bentley

5:30pm CrossFit All Level...

7:09

10

The
Godfather

4:30pm CrossFit All Level...

5:25

11

kevin
varghese

6:30pm CrossFit All Level...

6:58

25#, 20", DU

12

David
Nilsen

5:30am CrossFit All Level...

7:41

13

Justin
Thompson

9:00am CrossFit All Level...

7:44

20lb db, 80 single unders.

14

clayton
fretwell

5:30am CrossFit All Level...

8:19

80 single unders 15lb db

15

alan
cantu

5:30am CrossFit All Level...

8:30

16

Private

5:30am CrossFit All Level...

9:03

17

jaime
mendez

6:30pm CrossFit All Level...

9:51

18

#Derek
Wilcock

5:30pm CrossFit All Level...

10:00

no du

18

jesper
burgess

11:00am CrossFit All Leve...

10:00

80 rep

19

The
Rooster

6:30pm CrossFit All Level...

12:15

80 jump ropes

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

4:19

2

Catalina
Johnson

4:30pm CrossFit All Level...

6:00

3

Stephanie
Cheng

6:30pm CrossFit All Level...

7:07

4

Christine
Nosko

6:30pm CrossFit All Level...

8:03

5

Savanna
Fallon

9:00am CrossFit All Level...

9:45

6

julia
vergamini

5:30pm CrossFit All Level...

5:26

7

Ashleigh
Burgess

5:30pm CrossFit All Level...

6:11

8

Elise
Coronado

6:30pm CrossFit All Level...

6:30

9

maria
cutler

9:00am CrossFit All Level...

6:34

10

Nichole
Enriquez

11:00am CrossFit All Leve...

7:21

11

Private

5:30am CrossFit All Level...

7:38

11

Talia
Sanchez Ni ...

6:30pm CrossFit All Level...

7:38

12

Kasie
Shadduck

6:30pm CrossFit All Level...

9:45

15#DB