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Metcon

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Monday WOD

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP of:

Run 200m
15 ball slams 25/15#

RX+ Run with the ball

*Run counts as 1 rep

Metcon (4 Rounds for reps)

The Goat Special:

4 rounds for reps of:
1:00 double unders (single unders)
1:00 toes to bar
1:00 handstand push ups (scale to handstand hold)
1:00 rest

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

Whiteboard:

Monday, October 14, 2019

Male Clients

1

Paul
Miller

10:00 AM CrossFit

7 + 7

2

Bryan
Bureau

4:30 PM CrossFit

7 + 1

3

Max
Leaming

5:00 AM CrossFit

6 + 12

4

AJ
Ross

6:00 AM CrossFit

6 + 1

5

Ben
Reid

5:30 PM CrossFit

6 + 0

5

Dale
Rinkenberger

8:00 AM CrossFit

6 + 0

5

Erik
Manning

10:00 AM CrossFit

6 + 0

5

Harris
Frank

5:00 AM CrossFit

6 + 0

5

Private

4:30 PM CrossFit

6 + 0

5

Robin
Gautham Mu ...

7:30 PM CrossFit

6 + 0

5

Tim
Gaddis

10:00 AM CrossFit

6 + 0

6

Dave
Lombardo

5:00 AM CrossFit

5 + 13

7

Tom
Boyle

5:00 AM CrossFit

5 + 6

8

Mike
Witt

4:30 PM CrossFit

7 + 9

9

Johny
Mathur

Drive Thru

7 + 1

10

Dennis
Shelton

4:30 PM CrossFit

7 + 0

🌴🤮

11

Wallis
Shoppy

5:00 AM CrossFit

6 + 8

12

Andrew
Bauer

4:30 PM CrossFit

6 + 2

13

Private

7:30 PM CrossFit

5 + 1

14

Robert
Meredith Jr

10:00 AM CrossFit

5 + 0

15

Kris
Keropian

10:00 AM CrossFit

6 + 15

16

Keith
Jones

7:30 PM CrossFit

6 + 0

BIKE

17

Clint
VanHoy

8:00 AM CrossFit

5 + 2

walk 150m

18

David
Johnson

8:00 AM CrossFit

5 + 0

10 lb ball first day in 2 mo after surgery

18

Robert
Self

5:00 AM CrossFit

5 + 0

Female Clients

1

Tracy
Jennings

6:00 AM CrossFit

7 + 0

2

Vanessa
Kennedy

8:00 AM CrossFit

6 + 10

3

Amanda
Bogard

Drive Thru

6 + 2

4

Natalie
Cosson

7:30 PM CrossFit

5 + 0

5

Jessyca
Doty

4:30 PM CrossFit

8 + 0

6

Kristen
Bell

4:30 PM CrossFit

7 + 16

7

Jen
Thompson

4:30 PM CrossFit

7 + 4

7

Monica
Lee

5:30 PM CrossFit

7 + 4

8

Estela
Falla-Ross

6:00 AM CrossFit

7 + 1

8

Linnet
Orbe

6:00 AM CrossFit

7 + 1

8

Sharon
Brooks

6:00 AM CrossFit

7 + 1

8

Tammy
Lewis

5:00 AM CrossFit

7 + 1

9

Brenda
Miller

8:00 AM CrossFit

7 + 0

20.1 before

10

Linda
Wright

6:00 AM CrossFit

6 + 1

11

Amy
Linton

10:00 AM CrossFit

6 + 0

11

Becky
Carpenter

Drive Thru

6 + 0

11

Victoria
Duncan

5:00 AM CrossFit

6 + 0

Should've RX+ed

12

Brianna
Doty

4:30 PM CrossFit

5 + 1

13

Michelle
Gillespie

8:00 AM CrossFit

5 + 0

14

Marcy
Butler

8:00 AM CrossFit

6 + 1

10#

15

Michelle
Vaughn

6:00 AM CrossFit

6 + 0

BIKE, STARTED THE 7TH

16

Florisa
Acosta

8:00 AM CrossFit

5 + 1

10lb

16

Miki
Collins

5:30 PM CrossFit

5 + 1

15#

17

Jennifer
Yerges

6:00 AM CrossFit

5 + 0

17

Julia
Hodge

6:00 AM CrossFit

5 + 0

17

Terry
VanHoy

6:00 AM CrossFit

5 + 0