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Workout

WOD - Wednesday, March 21, 2018

Warm-up

2x
1 Min Each of:
Assault Bike
V-Sit Rollovers
Jumping Rope
Ninja Rollups

Foam Roll/Mobility as Needed

Metcon

Flip the Switch (Time)

Complete chipper in as few rounds as possible. A round is a minute long with 30 secs of work followed by 30 secs of rest.

200 Double Unders
150 Situps
100/70 Cal Row
50 Burpees

Rx+= 300 Double Unders
Scale for Double Unders is 400 Singles
40 Min Time Cap

Record the score as time using the number of rounds plus the number of seconds used in the last round.
Ex. If you are in round 30 and finish at 15 secs, then your time is 30:15

Extra Credit

40 Double Crunches (Lemon Squeezers)
30 Bicycle Kicks (L+R=1)
20 Hollow Rocks
10 Clapping Push-ups

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

Whiteboard:

Wednesday, March 21, 2018

Male Clients

1

Donnie
Barbour

Drive Thru

28:20

GHD situps

2

Private

5:00 AM CrossFit

29:27

3

Garret
Merkley

5:30 PM CrossFit

30:12

4

Ken
Walma

5:00 AM CrossFit

32:22

5

Ric
Thompson

10:00 AM CrossFit

25:28

6

Syed
Ali

10:00 AM CrossFit

26:00

7

Clint
VanHoy

8:00 AM CrossFit

27:15

8

Ben
Reid

4:30 PM CrossFit

28:20

9

Paul
Miller

8:00 AM CrossFit

28:29

10

Private

5:00 AM CrossFit

29:30

11

Mike
Witt

8:00 AM CrossFit

31:00

12

Jeff
Smith

5:30 PM CrossFit

31:05

13

Dave
Lombardo

5:00 AM CrossFit

31:06

14

Mike
Brown

5:00 AM CrossFit

33:19

15

Jeff
Beatty

6:00 AM CrossFit

34:24

16

Chris
Bryant

Drive Thru

27:26

left knee - (75)#35KB / 150AMSU / 70 cal row / 40 cal bike

17

Erik
Manning

7:30 PM CrossFit

30:11

18

David
Johnson

8:00 AM CrossFit

31:00

19

Casey
Hall

4:30 PM CrossFit

31:22

100 Double Under Attempts... 14 in a row

20

Rich
Marino

5:30 PM CrossFit

32:20

400 singles

20

Russ
Anderson

5:00 AM CrossFit

32:20

21

Jason
Rogers

5:30 PM CrossFit

34:25

22

Greg
Bickhart

5:00 AM CrossFit

34:29

70cal.

23

Tom
Boyle

5:00 AM CrossFit

35:15

singles

24

Harris
Frank

5:00 AM CrossFit

38:23

Singles

25

Jeff
Austin

8:00 AM CrossFit

38:30

Finished Thnx Michelle

26

Jeff
Davis

4:30 PM CrossFit

39:00

singles

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

26:28

300 du

2

Saskia
Arnesen

10:00 AM CrossFit

21:17

3

Alexis
Angier

Drive Thru

25:21

4

Jen
Thompson

4:30 PM CrossFit

25:26

5

Lori
Adkins

10:00 AM CrossFit

27:28

6

Jena
Marullo

8:00 AM CrossFit

27:29

plus cash out

7

Andrea
Bauer

10:00 AM CrossFit

28:22

8

Monica
Lee

7:30 PM CrossFit

31:11

9

Amy
Linton

10:00 AM CrossFit

34:27

10

Rachel
Blackwell

10:00 AM CrossFit

26:02

400 singles

11

Private

10:00 AM CrossFit

26:09

12

Karlye
Ramer

10:00 AM CrossFit

26:21

13

Jessica
Chauncey

5:00 AM CrossFit

27:28

14

Angela
Ing

8:00 AM CrossFit

28:00

15

Alex
Wright

10:00 AM CrossFit

28:02

16

Allison
Elliott

5:00 AM CrossFit

28:10

no bueno doubles :(

17

Hannah
Teece

Drive Thru

29:00

Singles

18

Private

10:00 AM CrossFit

29:05

19

Kerry
Welch

10:00 AM CrossFit

29:15

20

Kayla
West

7:30 PM CrossFit

29:21

singles

21

Brenda
Miller

8:00 AM CrossFit

29:24

singles

22

Molly
Clark

7:30 PM CrossFit

30:15

400 singles & no clap burpees

22

Vicki
Mason

5:30 PM CrossFit

30:15

23

Sherry
Godfrey

6:00 AM CrossFit

31:03

400 singles

24

Shelby
Wilson

7:30 PM CrossFit

31:04

singles

25

Michelle
Gillespie

8:00 AM CrossFit

31:17

Singles

26

Karol
Cain

10:00 AM CrossFit

32:00

27

Sharon
Brooks

6:00 AM CrossFit

32:06

singles

28

Lori
Sims

4:30 PM CrossFit

40:00