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Thursday WOD

Metcon (No Measure)

5 sets of:

- 12 dumbbell z-press (seated on floor, legs straight out in front of you)

- 12 double dumbbell bicep curls (palms up)

- 20 front plate raises 10-25# plate

**rest a little between each movement, rotating through.

Metcon (AMRAP - Rounds and Reps)

20 Minutes with partner:

Alternating complete rounds of:

Run 200m
5 pull ups
10 hand release push ups
15 air squats

**each round is as fast as possible.

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

Whiteboard:

Thursday, November 07, 2019

Male Clients

1

Bryan
Bureau

4:30 PM CrossFit

14 + 0

1

Mike
Witt

4:30 PM CrossFit

14 + 0

2

Donnie
Barbour

Drive Thru

13 + 13

Syed!!!

2

Syed
Ali

Drive Thru

13 + 13

3

Aaron
Carver

4:30 PM CrossFit

12 + 13

w/ Kevin

3

Private

4:30 PM CrossFit

12 + 13

4

Paul
Miller

8:00 AM CrossFit

12 + 1

4

Tim
Gaddis

8:00 AM CrossFit

12 + 1

5

Mark
Paparo

6:30 PM CrossFit

12 + 0

6

Mike
Brown

5:00 AM CrossFit

11 + 21

w/Allison

7

Ben
Reid

5:30 PM CrossFit

11 + 20

With jared

8

Eric
Kjode

5:30 PM CrossFit

11 + 17

with Ray - welcome aboard!

9

Harris
Frank

5:00 AM CrossFit

11 + 0

w/ Jason

9

Jason
Jones

5:00 AM CrossFit

11 + 0

w/ Dr. Frank

10

Dave
Lombardo

5:00 AM CrossFit

10 + 0

With tommy

10

Private

Drive Thru

10 + 0

10

Jeff
Smith

4:30 PM CrossFit

10 + 0

10

Tom
Boyle

5:00 AM CrossFit

10 + 0

w/dave

11

Ken
Walma

5:00 AM CrossFit

9 + 6

solo

12

Quentin
Curry

5:30 PM CrossFit

8 + 27

partnered with Ashley and she crushed it!!!

13

Private

5:00 AM CrossFit

7 + 0

14

Austin
Ingram

6:30 PM CrossFit

12 + 0

ring ups

15

Jeff
Davis

4:30 PM CrossFit

10 + 0

2 roiunds of jumping pullups teamed with Jeff Smith

16

David
Johnson

8:00 AM CrossFit

9 + 1

w/Kim

17

Robert
Meredith Jr

10:00 AM CrossFit

9 + 0

ring rows

18

Keith
Jones

6:30 PM CrossFit

8 + 1

bike

19

Jacob
Thompson

4:30 PM CrossFit

7 + 7

Female Clients

1

Allison
Elliott

5:00 AM CrossFit

11 + 21

2

Marie
Holbrook

Drive Thru

10 + 0

w/ Kathrine the Great

3

Angela
Ing

8:00 AM CrossFit

9 + 23

partner Monica

4

Brenda
Miller

8:00 AM CrossFit

9 + 0

with michelle

5

Kim
Hullett

4:30 PM CrossFit

10 + 19

5

Liz
Bunker

4:30 PM CrossFit

10 + 19

6

Becky
Carpenter

Drive Thru

10 + 0

6

Katherine
Tullis

Drive Thru

10 + 0

rr, knee pu; w/ Marie

7

Monica
Dingler

8:00 AM CrossFit

9 + 23

Angela

8

Kelly
Ulman

5:30 PM CrossFit

9 + 15

8

Kyra
Odum

5:30 PM CrossFit

9 + 15

9

Linnet
Orbe

6:00 AM CrossFit

9 + 11

RR

9

Tonika
Taylor

6:00 AM CrossFit

9 + 11

10

Staci
Hamilton

4:30 PM CrossFit

9 + 8

with Jacob and Jen

11

Emily
Thaxton

8:00 AM CrossFit

9 + 3

partner with Marcy! 600 m AB, push ups from box, ring rows

11

Marcy
Butler

8:00 AM CrossFit

9 + 3

12

Kim
Bolen

8:00 AM CrossFit

9 + 1

With David

13

Alex
Wright

10:00 AM CrossFit

9 + 0

13

Lisa
Stuttard

10:00 AM CrossFit

9 + 0

box pu, rings, 3/15 z

13

Mayra
Jones

10:00 AM CrossFit

9 + 0

13

Michelle
Gillespie

8:00 AM CrossFit

9 + 0

Ring rows. With Brenda 😊

14

Ashley
Barnes

5:30 PM CrossFit

8 + 27

partner coach Q

15

Jeanene
Briggs

6:30 PM CrossFit

8 + 1

15

Nancy
Miller

6:30 PM CrossFit

8 + 1

15

Silvana
Scherer

6:30 PM CrossFit

8 + 1

wit Nancy

16

Alison
Dickens

6:30 PM CrossFit

8 + 0

jump pull ups / ring rows; knee hrpu

16

Cheri
Ingram

6:30 PM CrossFit

8 + 0