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WOD - Friday, November 30, 2018

Weightlifting

Bench Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)

Bench Press

Use the same 1 RM + 5 lbs as last time for all % calculations

Metcon

Metcon (3 Rounds for reps)

6 Min Stations of:

Station1:
15 MB Cleans (20/14)
15 MB Sit-ups

Rest 2 Min

Station 2:
10 DB Push Press (35/20)
10 Renegade Rows (L+R=1)

Rest 2 Min

Station 3:
8/5 Assault Bike Cal
8 Toes-2-Bar

Rx+= (50/35)
Rx55+= (16/10 MB)

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

Whiteboard:

Friday, November 30, 2018

Male Clients

1

Erik
Manning

5:30 PM CrossFit

1 x 5 @ 167.5 lbs

2

Chris
Bryant

5:30 PM CrossFit

1 x 5 @ 155 lbs

120# / 135# / 155# (thanks Ric for improving my form - bringing e...

3

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 205 lbs

3

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 205 lbs

4

Jason
Jones

5:00 AM CrossFit

1 x 3 @ 185 lbs

5

Private

4:30 PM CrossFit

1 x 2 @ 265 lbs

6

Brandon
Henry

5:30 PM CrossFit

1 x 2 @ 255 lbs

6

Tom
Boyle

5:00 AM CrossFit

1 x 2 @ 255 lbs

7

Tim
Gaddis

8:00 AM CrossFit

1 x 2 @ 245 lbs

8

David
Stevens

8:00 AM CrossFit

1 x 2 @ 175 lbs

9

David
Johnson

8:00 AM CrossFit

1 x 2 @ 130 lbs

10

Ken
Walma

5:00 AM CrossFit

1 x 1 @ 255 lbs

failed on 2

11

Private

6:00 AM CrossFit

1 x 1 @ 245 lbs

11

Keith
Jones

5:30 PM CrossFit

1 x 1 @ 245 lbs

12

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 225 lbs

13

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 215 lbs

14

Jeff
Austin

8:00 AM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

1 x 4 @ 120 lbs

2

Saskia
Arnesen

10:00 AM CrossFit

1 x 4 @ 110 lbs

3

Angie
Bryant

5:30 PM CrossFit

1 x 4 @ 90 lbs

shoulders wanted to cramp

4

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 110 lbs

5

Carme
Boehringer

8:00 AM CrossFit

1 x 5 @ 65 lbs

6

Lissy
Cowdery

5:30 PM CrossFit

1 x 3 @ 90 lbs

7

Jami
Latham

10:00 AM CrossFit

1 x 3 @ 82 lbs

8

Lisa
Roiret

10:00 AM CrossFit

1 x 3 @ 75 lbs

9

Vicki
Mason

5:30 PM CrossFit

1 x 2 @ 105 lbs

10

Lori
Adkins

5:00 AM CrossFit

1 x 2 @ 100 lbs

11

Linnet
Orbe

8:00 AM CrossFit

1 x 3 @ 65 lbs

55, 60, 65

12

America
Jones

5:30 PM CrossFit

1 x 2 @ 96 lbs

13

Lisa
Zawacki

10:00 AM CrossFit

1 x 2 @ 95 lbs

14

Teresa
Eubanks

8:00 AM CrossFit

1 x 3 @ 60 lbs

15

Kim
Hullett

4:30 PM CrossFit

1 x 2 @ 80 lbs

16

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 115 lbs

failed twice at 120

17

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 85 lbs

18

LeAnn
Austin

8:00 AM CrossFit

1 x 1 @ 60 lbs

19

Mayra
Jones

5:30 PM CrossFit

3 x 65 @ 0 lbs