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Workout

Wednesday

Warm-up

Planks on planks (No Measure)

4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold

Gymnastics

Metcon (No Measure)

4X
10 KB bench press
10 KB bent over row
3 Strict C2B
3 Skin the cats
8 Pistols off wodden box (4/4)

Metcon

Metcon (Time)

For time:
Row 2,000 meters
100 wall-ball shots 20/14
20 muscle-ups

*Courtesy of CrossFit Main Site

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

Whiteboard:

Wednesday, March 21, 2018

Male Clients

1

Michael
Beitenman

5:00 PM CrossFit

20:45

2

Anthony
Hodges

5:00 PM CrossFit

23:01

3

Brandon
Reid

5:00 PM CrossFit

25:00

1 RMU

4

Eric
williams

5:00 PM CrossFit

16:49

chest to bar

5

nathan
forshaw

5:00 PM CrossFit

17:45

kipping pullups

6

Matthew
Warman

5:00 PM CrossFit

20:30

Strict(ish) Pull-Ups

7

Adam
Burkholder

6:00 PM CrossFit

21:22

4 bmu 16 spu

8

William
Benline

12:00 PM Open gym

25:00

5 BMU First time ever!

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

21:54

UB on the row

2

Kristina
Stapleton

12:00 PM Open gym

25:00

5RMU:) No misses Time cap

3

Allison
Sutter

8:00 AM CrossFit

15:53

75 Wallballs; 10 bandeded pullups; 10 pushups

4

Malorie
Hill

6:00 PM CrossFit

17:03

75 wall balls/ 20 ring rows

5

Stephanie
Pineda

5:00 PM CrossFit

18:06

ring rows

6

Stacy
Swiney

5:00 AM CrossFit

18:26

10 kipping pu + 10 ring dips w/ red band

7

Joanna
Beatrice

5:00 AM CrossFit

19:05

70 wb @ 10lb / assisted ring dips

8

Lauren
Pilla

5:00 PM CrossFit

19:38

9

Kathy
Williamson

6:00 PM CrossFit

20:51

10lb wall ball - 75 shots ring rows

10

Michelle
Smith

5:00 AM CrossFit

21:15

jumping pu and box push ups