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Components
1 Power clean + 3 Fro ...
Power Clean
Front Squat
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Wonderful Wednesday - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
52 (22/30)
Workout
Wonderful Wednesday
1 Power clean + 3 Front squats
Work to a heavy set for the day of 1 power clean + 3 front squats
Power Clean
Power Clean
Front Squat
Front Squat
Metcon (7 Rounds for time)
Every 2:00 for 14:00 (7 rounds) complete:
10 deadlifts 155/105#
10 box jump overs 24/20"
RX+ 225/155#
**Score is each individual round time.
***Use a weight you can complete all 10 reps unbroken with minimal loss of speed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 11, 2019
Male Clients
1
Donnie
Barbour
Drive Thru
1 x 1 @ 225 lbs
WG
1
Private
4:30 PM CrossFit
1 x 1 @ 225 lbs
2
Paul
Miller
8:00 AM CrossFit
1 x 1 @ 215 lbs
3
Aaron
Carver
4:30 PM CrossFit
1 x 1 @ 205 lbs
3
Mark
Paparo
5:30 PM CrossFit
1 x 1 @ 205 lbs
3
Tom
Boyle
5:00 AM CrossFit
1 x 1 @ 205 lbs
4
Dave
Lombardo
5:00 AM CrossFit
1 x 1 @ 185 lbs
4
Dennis
Shelton
4:30 PM CrossFit
1 x 1 @ 185 lbs
4
James gill ...
l
7:30 PM CrossFit
1 x 1 @ 185 lbs
4
Ken
Walma
5:00 AM CrossFit
1 x 1 @ 185 lbs
failed 205
4
Mike
Brown
5:00 AM CrossFit
1 x 1 @ 185 lbs
4
Mike
Witt
4:30 PM CrossFit
1 x 1 @ 185 lbs
4
Rich
Marino
4:30 PM CrossFit
1 x 1 @ 185 lbs
stop/time
5
Harris
Frank
5:00 AM CrossFit
1 x 1 @ 175 lbs
6
Chris
Davis
10:00 AM CrossFit
1 x 1 @ 165 lbs
7
Jeff
Austin
8:00 AM CrossFit
1 x 1 @ 155 lbs
7
Robin
Gautham Mu ...
7:30 PM CrossFit
1 x 1 @ 155 lbs
7
Tim
Gaddis
4:30 PM CrossFit
1 x 1 @ 155 lbs
8
Max
Leaming
5:00 AM CrossFit
1 x 1 @ 135 lbs
9
Ezequiel
Ramirez
4:30 PM CrossFit
7 x 4 @ 95 lbs
10
Mitch
Asher
6:00 AM CrossFit
1 x 1 @ 85 lbs
10
Robert
Meredith Jr
10:00 AM CrossFit
1 x 1 @ 85 lbs
Female Clients
1
Carla
Henriet
5:00 AM CrossFit
1 x 1 @ 145 lbs
1
Kristen
Bell
8:00 AM CrossFit
1 x 1 @ 145 lbs
2
Rachel
Blackwell
10:00 AM CrossFit
1 x 1 @ 110 lbs
2
Saskia
Arnesen
10:00 AM CrossFit
1 x 1 @ 110 lbs
3
Brianna
Doty
4:30 PM CrossFit
1 x 1 @ 105 lbs
4
Tracy
Jennings
6:00 AM CrossFit
1 x 1 @ 102 lbs
5
Brenda
Miller
8:00 AM CrossFit
1 x 1 @ 100 lbs
6
Emily
Thaxton
8:00 AM CrossFit
1 x 1 @ 95 lbs
6
Lissy
Cowdery
4:30 PM CrossFit
1 x 1 @ 95 lbs
6
Lori
Adkins
5:00 AM CrossFit
1 x 1 @ 95 lbs
7
Amy
Linton
10:00 AM CrossFit
1 x 1 @ 90 lbs
7
Monica
Lee
4:30 PM CrossFit
1 x 1 @ 90 lbs
7
Vanessa
Cordova
7:30 PM CrossFit
1 x 1 @ 90 lbs
8
Tammy
Lewis
5:00 AM CrossFit
3 x 1 @ 85 lbs
8
Florisa
Acosta
8:00 AM CrossFit
1 x 1 @ 85 lbs
9
Linnet
Orbe
6:00 AM CrossFit
1 x 1 @ 76 lbs
10
Kyra
Odum
4:30 PM CrossFit
1 x 3 @ 75 lbs
10
Jessyca
Doty
4:30 PM CrossFit
1 x 1 @ 75 lbs
10
Marcy
Butler
8:00 AM CrossFit
1 x 1 @ 75 lbs
11
Jami
Latham
10:00 AM CrossFit
1 x 1 @ 70 lbs
12
Jessica
Cowell
7:30 PM CrossFit
1 x 1 @ 65 lbs
12
Sharon
Brooks
6:00 AM CrossFit
1 x 1 @ 65 lbs
13
Jennifer
Yerges
4:30 PM CrossFit
1 x 1 @ 60 lbs
Working on form
13
Michelle
Gillespie
7:30 PM CrossFit
1 x 1 @ 60 lbs
14
Jaylyn
Carver
4:30 PM CrossFit
1 x 1 @ 55 lbs
14
Kelly
Ulman
4:30 PM CrossFit
1 x 1 @ 55 lbs
14
Melisa
Raney
10:00 AM CrossFit
1 x 1 @ 55 lbs
14
Rachel
Bard
4:30 PM CrossFit
1 x 1 @ 55 lbs
14
Silvana
Scherer
4:30 PM CrossFit
1 x 1 @ 55 lbs
15
Barbara
Stegall
4:30 PM CrossFit
1 x 1 @ 45 lbs
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