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Fantastic Friday Workout

Metcon (No Measure)

5 sets for quality and load of:

Dumbbell bench press x 12 reps

Strict pull ups/ring rows x 8 reps

Double dumbbell curls x 12 reps

*alternate movements with a little bit of rest in between each.

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP of:

15 Russian kbs 70/53#
10 meter walking lunges (down)
15 hand release push ups
10 meter walking lunges (back)

**each 10 meter lunge counts as 10 reps.

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

Whiteboard:

Friday, July 19, 2019

Male Clients

1

Donnie
Barbour

Drive Thru

7 + 1

2

Justin
Ramer

10:00 AM CrossFit

6 + 27

3

Paul
Miller

8:00 AM CrossFit

6 + 15

4

Jason
Brown

10:00 AM CrossFit

6 + 4

5

Dave
Lombardo

5:00 AM CrossFit

6 + 0

5

Private

5:00 AM CrossFit

6 + 0

5

Ric
Thompson

4:30 PM CrossFit

6 + 0

6

Ben
Reid

5:30 PM CrossFit

5 + 46

7

Adam
Doty

4:30 PM CrossFit

5 + 29

8

Private

4:30 PM CrossFit

5 + 26

9

Erik
Manning

6:00 AM CrossFit

4 + 34

10

Rich
Marino

4:30 PM CrossFit

4 + 31

Slow Pushups/Unbroken KB

11

Mike
Brown

6:00 AM CrossFit

4 + 29

12

Mike
Witt

4:30 PM CrossFit

6 + 30

53#

13

Eric
Kjode

Drive Thru

6 + 25

scaled 53# kb

14

Robin
Gautham Mu ...

5:30 PM CrossFit

6 + 8

53# KBS

15

Jason
Jones

5:00 AM CrossFit

5 + 35

53#

16

Ethan
Humphrey

5:30 PM CrossFit

5 + 25

17

David
Johnson

8:00 AM CrossFit

5 + 20

26 ib kb box pu emd of 1st week after surgery

17

Harris
Frank

5:00 AM CrossFit

5 + 20

53# kbs

18

Keith
Jones

5:30 PM CrossFit

5 + 15

53 kb, air squats for lunges

19

Mike
Anderson

6:00 AM CrossFit

5 + 11

44

20

Quentin
Curry

10:00 AM CrossFit

4 + 37

farmers carry for lunges bye bye forearms

21

Marcus
Garrett

5:00 AM CrossFit

4 + 33

35#

22

Robert
Meredith Jr

10:00 AM CrossFit

4 + 29

35 lbs kettle bell

23

Victor
Jimenez

8:00 AM CrossFit

3 + 23

Female Clients

1

Karlye
Ramer

4:30 PM CrossFit

6 + 35

2

Allison
Elliott

6:00 AM CrossFit

6 + 28

3

Lisa
Zawacki

10:00 AM CrossFit

6 + 20

4

Lori
Adkins

5:00 AM CrossFit

5 + 15

5

Andrea
Bauer

8:00 AM CrossFit

5 + 14

6

Hannah
Teece

Drive Thru

5 + 13

7

Marie
Holbrook

Drive Thru

3 + 37

8

Mayra
Jones

8:00 AM CrossFit

7 + 0

9

Sharon
Brooks

4:30 PM CrossFit

6 + 35

35#KB

10

Private

4:30 PM CrossFit

6 + 30

11

Brenda
Miller

8:00 AM CrossFit

6 + 5

35lb KB

12

Michelle
Vaughn

8:00 AM CrossFit

6 + 1

26# kb

13

Jesseca
Rodriguez

10:00 AM CrossFit

6 + 0

14

Monica
Lee

10:00 AM CrossFit

5 + 46

35 lb

15

Emily
Thaxton

8:00 AM CrossFit

5 + 40

18# KB d/t back, lunge to somewhere, box push ups

16

Lissy
Cowdery

5:30 PM CrossFit

5 + 35

44!!!!

17

Jessyca
Doty

5:30 PM CrossFit

5 + 32

18

Linnet
Orbe

6:00 AM CrossFit

5 + 15

#35

19

Kelsey
Questel

6:00 AM CrossFit

5 + 8

44lb

20

Katherine
Tullis

Drive Thru

5 + 0

35#

20

Selena
Richter

Drive Thru

5 + 0

44 KB

20

Vanessa
Cordova

5:30 PM CrossFit

5 + 0

35#

21

Brandi
Villa

8:00 AM CrossFit

4 + 35

35# kettlebell

22

Becky
Carpenter

Drive Thru

4 + 25

22

Jen
Thompson

10:00 AM CrossFit

4 + 25

44# kb and snakey pushups

23

Amy
Linton

10:00 AM CrossFit

4 + 20

44#

24

Natalie
Cosson

6:00 AM CrossFit

4 + 8

26 lb

25

Kelly
Ulman

5:30 PM CrossFit

4 + 5

25

Kyra
Odum

5:30 PM CrossFit

4 + 5

26

Yvonne
Peterson

4:30 PM CrossFit

3 + 40