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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

Hold it together (No Measure)

2X
:30 D ball hold
:10 Rest
:30 Hollow rock hold
:10 Rest

Metcon (No Measure)

3X
1 Band to make you dance
10 single leg deadlift(5/5)
10 one arm seated press(5/5)
2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 7 Deadlift
2) Pick a goat

Deadlift (5X7)

Deadlift

Metcon

Metcon (Time)

For time:
50/35 Cal bike
40 T2B
30 Pushups
20 Wall ball 30/20
30 Burpees
40 DU
50/35 Cal row

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Whiteboard:

Monday, November 05, 2018

Male Clients

1

Will
Douglas

12:00PM Open gym

5 x 7 @ 275 lbs

1

Grant
Beavers

6:00PM CrossFit

2 x 7 @ 275 lbs

4 HSPU

1

Stephen
LeBouef

6:00PM CrossFit

2 x 7 @ 275 lbs

3 BMU

1

Anthony
Hodges

5:00AM CrossFit

1 x 7 @ 275 lbs

2

Jared
Van Anne

12:00PM Open gym

5 x 7 @ 265 lbs

Narrow grip and straight right elbow

3

Brian
Justusson

6:00PM CrossFit

1 x 7 @ 255 lbs

3

Dan
Cayce

6:00PM CrossFit

1 x 7 @ 255 lbs

4

mohammed
alghofaily

6:00PM CrossFit

5 x 7 @ 245 lbs

225-225-225-225-245

5

Eric
Priaulx

6:00AM CrossFit

5 x 7 @ 225 lbs

5

nathan
forshaw

5:00PM CrossFit

5 x 7 @ 225 lbs

5

William
Benline

8:00AM CrossFit

5 x 7 @ 225 lbs

Shoulder touches

6

Shane
Spearman

5:00PM CrossFit

5 x 7 @ 205 lbs

7

Jim
Welch

5:00PM CrossFit

5 x 7 @ 185 lbs

Female Clients

1

Nicki
Bergmann

6:00PM CrossFit

1 x 7 @ 225 lbs

2

Antoinette
Williams

12:00PM Open gym

5 x 7 @ 205 lbs

2

Kristina
Stapleton

12:00PM Open gym

1 x 7 @ 205 lbs

3

Stacy
Swiney

8:00AM CrossFit

1 x 7 @ 200 lbs

ring dips...so close!

4

Shanna
Simms

12:00PM Open gym

1 x 7 @ 135 lbs

5

Becky
Weinstein

6:00AM CrossFit

2 x 7 @ 120 lbs

6

jennifer
Douglas

12:00PM Open gym

5 x 7 @ 105 lbs

7

Allison
Sutter

8:00AM CrossFit

5 x 7 @ 85 lbs

8

Amanda
Raspanti

6:00AM CrossFit

4 x 7 @ 65 lbs

9

Kallie
Routt

6:00PM CrossFit

5 x 7 @ 35 lbs

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