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WOD - Friday, March 15, 2019

Goat Work

Take 10 minutes to review and practice 19.4 movements.

Metcon

Metcon (Time)

Complete for Time:

Row 1000, then

Two Rounds of:
75 Air Squats (To a target)*
50 Hand-Release Push-ups
25 Slam Balls (20/10)

Then, Row 1000

Rx+= Wear a vest (20/14) only durng non-rowing elements.

*Set up a taget using plates with ABMAT on top where the crease of the hip is just below the knee. Must touch target and open completely at the top every rep.

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

Whiteboard:

Friday, March 15, 2019

Male Clients

1

Nathan
Trevillian

4:30 PM CrossFit

18:09

2

AJ
Ross

6:00 AM CrossFit

21:17

3

Private

4:30 PM CrossFit

23:45

4

Eric
Kjode

6:00 AM CrossFit

24:54

inaugural vest workout

5

Randy
Godfrey

6:00 AM CrossFit

19:48

6

Bryan
Bureau

5:30 PM CrossFit

21:34

7

Erik
Manning

6:00 AM CrossFit

22:07

8

Dave
Lombardo

5:00 AM CrossFit

22:16

9

Tim
Gaddis

10:00 AM CrossFit

22:19

10

Adam
Doty

4:30 PM CrossFit

22:21

11

Rob
Blackwell

8:00 AM CrossFit

23:00

25# sb; not feeling too spiffy

12

Mike
Witt

10:00 AM CrossFit

24:16

13

Mike
McCleery

4:30 PM CrossFit

24:24

14

Tom
Boyle

5:00 AM CrossFit

25:22

15

Chris
Davis

10:00 AM CrossFit

26:18

weak push ups

16

Aaron
Carver

5:00 AM CrossFit

26:22

17

Harris
Frank

5:00 AM CrossFit

27:34

18

Bruce
Elliott

5:00 AM CrossFit

28:07

19

Wallis
Shoppy

5:00 AM CrossFit

29:26

20

Private

6:00 AM CrossFit

32:05

21

Justin
Ramer

10:00 AM CrossFit

19:49

2000m row, KB squats 44#, barbell AB rollers

22

Rich
Marino

4:30 PM CrossFit

21:06

25 pu per round

23

Christian
Acosta

5:30 PM CrossFit

22:16

24

Chris
Bryant

5:30 PM CrossFit

24:04

Rx except 1/2 incline PU (good form / less reps)

25

Jim
Bolen

4:30 PM CrossFit

26:10

60 squats / 30 push-ups

Female Clients

1

Lily
Anderson

8:00 AM CrossFit

21:07

2

Saskia
Arnesen

10:00 AM CrossFit

21:36

3

Estela
Falla-Ross

6:00 AM CrossFit

21:38

4

Sharon
Brooks

6:00 AM CrossFit

22:34

5

Sherry
Godfrey

6:00 AM CrossFit

22:57

6

Allison
Elliott

5:00 AM CrossFit

23:00

7

Kelsey
Questel

6:00 AM CrossFit

23:12

8

Juliana
Brooks

6:00 AM CrossFit

24:00

9

Kristen
Bell

10:00 AM CrossFit

24:12

strugglin'

10

Staci
Hamilton

4:30 PM CrossFit

24:35

11

Karlye
Ramer

10:00 AM CrossFit

24:52

12

Hannah
Teece

Drive Thru

26:29

13

Lori
Adkins

Drive Thru

27:44

14

Kerry
Welch

10:00 AM CrossFit

29:54

welcome back

15

Lisa
Zawacki

10:00 AM CrossFit

21:48

PU - last group on knees

16

Jami
Latham

10:00 AM CrossFit

22:59

knee push-ups

17

LeAnn
Austin

8:00 AM CrossFit

24:14

ball with 10# under for target, knee pu, 15# sb

18

Jessyca
Doty

5:30 PM CrossFit

24:15

19

Michelle
Gillespie

8:00 AM CrossFit

24:23

20

Vanessa
Kennedy

Drive Thru

24:37

21

Kim
Hullett

4:30 PM CrossFit

24:42

push ups onknees

22

Yvonne
Peterson

4:30 PM CrossFit

25:02

23

Kim
Bolen

8:00 AM CrossFit

25:27

24

Selena
Richter

Drive Thru

25:38

25

Emily
Thaxton

8:00 AM CrossFit

26:01

10# FP for shoulders, 15# SB