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Components

Bench Press

Metcon

Settings

Workout

Tuesday

Warm-up

Flutter away (No Measure)

Tabata
Flutter kicks
6" Holds
*Alternate movements

Hello shoulders

4 Rounds :15 Each
Mountain climbers
Beast hold
Burpees
Squats

Weightlifting

Metcon (No Measure)

EMOM 10
1) 7 Bench press
2) 6-10 Weighted step overs

Bench Press (5X7)

Bench Press

Metcon

Metcon (Time)

For time:
15 Back squat 185/125
15 Cal bike/row
12 Back squat 185/125
15 Cal bike/row
9 Back squat 185/125
15 Cal bike/row
6 Back squat 185/125
15 Cal bike/row
3 Back squat 185/125
15 Cal bike/row

*No racks

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Whiteboard:

Tuesday, October 23, 2018

Male Clients

1

Dusty
Schmidt

8:00AM Open gym

5 x 7 @ 185 lbs

1

Eric
Priaulx

8:00AM Open gym

5 x 7 @ 185 lbs

1

Eric
williams

5:00PM CrossFit

4 x 7 @ 185 lbs

1

Grant
Beavers

5:00PM CrossFit

3 x 7 @ 185 lbs

1

Mark
Mayfield

12:00PM CrossFit

3 x 7 @ 185 lbs

1

Colin
Van Antwerp

6:00PM CrossFit

1 x 7 @ 185 lbs

2

Dan
Cayce

6:00PM CrossFit

1 x 7 @ 165 lbs

115, 125, 135, 155, 165

3

Anthony
Hodges

5:00AM CrossFit

5 x 7 @ 155 lbs

3

Jared
Van Anne

12:00PM CrossFit

5 x 7 @ 155 lbs

50# x 6 for stepover

3

Mark
Devaughn

5:00AM CrossFit

4 x 7 @ 155 lbs

3

mohammed
alghofaily

6:00PM CrossFit

1 x 7 @ 155 lbs

3

Rich
Quinn

12:00PM CrossFit

1 x 7 @ 155 lbs

yellow kbs 20"

3

Shane
Spearman

5:00PM CrossFit

1 x 7 @ 155 lbs

3 rounds 115, 1 round 135

4

Brian
Justusson

6:00PM CrossFit

1 x 7 @ 135 lbs

4

Jim
Welch

12:00PM CrossFit

1 x 7 @ 135 lbs

5

Bob
Stapleton

6:00AM CrossFit

1 x 7 @ 95 lbs

6

Nate
Ward

6:00PM CrossFit

4 x 7 @ 75 lbs

7

Jamie
Jones

6:00PM CrossFit

1 x 4 @ 205 lbs

Female Clients

1

Antoinette
Williams

8:00AM Open gym

1 x 7 @ 125 lbs

1

Kristina
Stapleton

8:00AM Open gym

1 x 7 @ 125 lbs

2

Lauren
Muehling

5:00AM CrossFit

2 x 7 @ 110 lbs

3

Nicki
Bergmann

12:00PM CrossFit

5 x 7 @ 105 lbs

3

Lindsey
Neyland

8:00AM Open gym

1 x 7 @ 105 lbs

4

Shanna
Simms

8:00AM Open gym

1 x 7 @ 95 lbs

5

Stacy
Swiney

12:00PM CrossFit

5 x 7 @ 85 lbs

20# box step ups

5

MC
Schmank

8:00AM Open gym

2 x 7 @ 85 lbs

6

Allison
Justusson

6:00PM CrossFit

4 x 7 @ 75 lbs

7

Kathy
Williamson

5:00PM CrossFit

2 x 7 @ 70 lbs

8

Allison
Sutter

12:00PM CrossFit

5 x 7 @ 65 lbs

75 & 70 attempts

9

Joanna
Beatrice

5:00AM CrossFit

3 x 7 @ 55 lbs

10

jamie
herron

6:00AM CrossFit

3 x 7 @ 45 lbs

10

Jennifer
Yang

6:00AM CrossFit

1 x 7 @ 45 lbs