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Deadlift

Metcon

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Workout

Fabulous Friday

Deadlift (Work up to a heavy set of 5 deadlift)

Deadlift

Complete 5 sets of 5 working your way up to a heavy set of 5 for the day.
Perfect form!!!

Metcon (No Measure)

4 sets of:

- 8 single leg KB deadlifts each leg (slight bend of knee, opposite hand to foot)

- 15-20 hip extensions on GHD (flat back, hinge at hips keeping back flat, return to parallel with the floor)
(sub supermans)

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

Metcon (Calories)

3 x :40 max effort assault bike. Rest 2:00 between sets.

**score is total calories
***all out each time!

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

Whiteboard:

Friday, August 09, 2019

Male Clients

1

Mike
Brown

6:00 AM CrossFit

1 x 5 @ 375 lbs

2

Robert
Self

5:00 AM CrossFit

1 x 5 @ 365 lbs

3

Ric
Thompson

8:00 AM CrossFit

1 x 5 @ 345 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 320 lbs

5

Private

4:30 PM CrossFit

1 x 5 @ 315 lbs

5

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 315 lbs

5

Tim
McCormick

5:00 AM CrossFit

1 x 5 @ 315 lbs

6

Adam
Doty

4:30 PM CrossFit

1 x 5 @ 305 lbs

7

Clint
VanHoy

8:00 AM CrossFit

1 x 5 @ 300 lbs

8

Jim
Bolen

8:00 AM CrossFit

1 x 5 @ 275 lbs

8

Mike
Witt

4:30 PM CrossFit

1 x 5 @ 275 lbs

9

Chris
Davis

10:00 AM CrossFit

1 x 5 @ 265 lbs

135,185,225,265,265

9

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 265 lbs

10

Dale
Rinkenberger

6:00 AM CrossFit

1 x 5 @ 255 lbs

10

Erik
Manning

6:00 AM CrossFit

1 x 5 @ 255 lbs

10

Harris
Frank

5:00 AM CrossFit

1 x 5 @ 255 lbs

10

Jason
Jones

5:00 AM CrossFit

1 x 5 @ 255 lbs

10

Mike
McCleery

6:00 AM CrossFit

1 x 5 @ 255 lbs

10

Patrick
Dedoyard

6:00 AM CrossFit

1 x 5 @ 255 lbs

Form limit

11

Michael
Wolf

5:00 AM CrossFit

1 x 5 @ 245 lbs

12

Private

6:00 AM CrossFit

1 x 5 @ 225 lbs

12

Private

5:00 AM CrossFit

1 x 5 @ 225 lbs

13

Marcus
Garrett

5:00 AM CrossFit

1 x 5 @ 165 lbs

14

Austin
Ingram

5:30 PM CrossFit

1 x 5 @ 145 lbs

15

Lee
Colby

6:00 AM CrossFit

1 x 5 @ 135 lbs

16

Johny
Mathur

Drive Thru

1 x 15 @ 55 lbs

17

Victor
Jimenez

8:00 AM CrossFit

1 x 1 @ 220 lbs

205x5

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

1 x 5 @ 235 lbs

2

Victoria
Duncan

5:30 PM CrossFit

1 x 5 @ 225 lbs

3

Rebecca
Shoppy

4:30 PM CrossFit

1 x 5 @ 195 lbs

4

Brianna
Doty

4:30 PM CrossFit

1 x 5 @ 190 lbs

5

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 185 lbs

5

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 185 lbs

6

Alacia
Troutman

10:00 AM CrossFit

1 x 5 @ 175 lbs

7

Alex
Wright

10:00 AM CrossFit

1 x 5 @ 165 lbs

8

Kelsey
Questel

6:00 AM CrossFit

1 x 5 @ 155 lbs

9

Jessyca
Doty

4:30 PM CrossFit

1 x 5 @ 150 lbs

10

Brenda
Miller

8:00 AM CrossFit

1 x 5 @ 145 lbs

10

Emily
Thaxton

8:00 AM CrossFit

1 x 5 @ 145 lbs

10

Kiyoka
Yahaba

5:30 PM CrossFit

1 x 5 @ 145 lbs

11

Linda
Wright

6:00 AM CrossFit

1 x 5 @ 135 lbs

11

Monica
Lee

4:30 PM CrossFit

1 x 5 @ 135 lbs

12

Estela
Falla-Ross

6:00 AM CrossFit

1 x 5 @ 125 lbs

12

Katherine
Tullis

Drive Thru

1 x 5 @ 125 lbs

12

Kerry
Welch

10:00 AM CrossFit

1 x 5 @ 125 lbs

13

Jennifer
Yerges

4:30 PM CrossFit

1 x 5 @ 115 lbs

13

Linnet
Orbe

6:00 AM CrossFit

1 x 5 @ 115 lbs

13

Vanessa
Cordova

5:30 PM CrossFit

1 x 5 @ 115 lbs

14

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 5 @ 105 lbs

14

Sharon
Brooks

6:00 AM CrossFit

1 x 5 @ 105 lbs

14

Vanessa
Kennedy

6:00 AM CrossFit

1 x 5 @ 105 lbs

15

Paulina
Dudkiewicz

5:30 PM CrossFit

2 x 5 @ 65 lbs

15

Alison
Dickens

5:30 PM CrossFit

1 x 5 @ 65 lbs

16

Barbara
Stegall

8:00 AM CrossFit

1 x 5 @ 55 lbs

17

Staci
Hamilton

8:00 AM CrossFit

1 x 2 @ 155 lbs