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DG

WOD - FBCF

DG (AMRAP - Rounds and Reps)

AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)

In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012

To learn more about DG click here

WOD - Home Gym

Metcon (AMRAP - Reps)

Odd Rounds (1,3,5)
Run 200m
With the time remaining in 2 min., perform:
DB Slams (35/20 lb.)

Even Rounds (2,4,6,)
Run/Walk 100 m with DB/object
With the time remaining in 2 min., perform:
DB Goblet Squats

6 Rounds Totaling 12 min

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

Whiteboard:

Friday, September 04, 2020

Male Clients

1

Brian
Prout

4:30pm CrossFit All Level...

5 + 4

2

Private

5:30am CrossFit All Level...

4 + 1

3

Private

11:00am CrossFit All Leve...

2 + 4

4

Andres
Salazar

5:30pm CrossFit All Level...

5 + 8

8 cal bike + 8 strict pull up + 12 walking lunges

5

Jonny
Baker

5:30am CrossFit All Level...

4 + 11

25#

6

Jacob
Arroyos

5:30am CrossFit All Level...

4 + 6

7

Juan
Jose

11:00am CrossFit All Leve...

3 + 8

#35, k2c

Female Clients

1

Olga
Soto

6:30pm CrossFit All Level...

6 + 0

#15

2

Hilary
Thomas

4:30pm CrossFit All Level...

5 + 20

lt2b, 20#

3

Kate
Gonzalez

4:30pm CrossFit All Level...

5 + 16

Rx with lying toes to bar

4

Isabella
Rosini

6:30pm CrossFit All Level...

5 + 15

15 lbs DB

5

Maron
Walker

6:30pm CrossFit All Level...

5 + 2

25 . Knee

6

Amanda
Phox

11:00am CrossFit All Leve...

5 + 1

Knee ups 15#

7

Private

5:30am CrossFit All Level...

4 + 8

8

Christine
Nosko

6:30pm CrossFit All Level...

4 + 4

Rx except 20lbs

9

Private

6:30pm CrossFit All Level...

3 + 22

10

Kendra
Lowry

5:30pm CrossFit All Level...

0 + 0

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