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Overhead Squat

Metcon

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Workout

2/14/18

We need to select 3-4 team captains for the open, depending on how many members sign up. Each week your team can accumulate points. At the end of the open we will determine who the first place team is. Please sign up ASAP so I can make our teams. Also please let us know if you are interested in being a captain. -Completing an Open WOD - 1 point -Top three scaled - 2 points -Top three RX - 2 points -Spirit of the Open - 2 points

Weightlifting

Overhead Squat (Build to a heavy set of 10)

Overhead Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

ADV RX
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 T2B

RX
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (35/25)
9 T2B

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Whiteboard:

Wednesday, February 14, 2018

Male Clients

1

josh
dow

5:30 AM CrossFit

1 x 10 @ 215 lbs

2

Eli
Joy

8:30AM CrossFit Class

1 x 10 @ 185 lbs

3

Private

5:30 AM CrossFit

1 x 10 @ 155 lbs

3

Hap
Clayton

8:30AM CrossFit Class

1 x 10 @ 155 lbs

4

Neil
Glezen

6:30 AM CrossFit

1 x 10 @ 135 lbs

5

Alto
Shambles

4:00 PM CrossFit

1 x 10 @ 115 lbs

5

David
Fero

5:30 AM CrossFit

1 x 10 @ 115 lbs

This pumped me up

5

Tom
Collins

5:30 PM CrossFit

1 x 10 @ 115 lbs

6

Stephen
Kent

5:30 AM CrossFit

1 x 10 @ 105 lbs

7

Daniel
Leatherman

5:30 AM CrossFit

1 x 10 @ 95 lbs

7

Joe
Summa

5:30 AM CrossFit

1 x 10 @ 95 lbs

7

Johnny
Quilla

4:00 PM CrossFit

1 x 10 @ 95 lbs

7

Justin
Lincoln

5:30 AM CrossFit

1 x 10 @ 95 lbs

7

Todd
Mehrmann

4:00 PM CrossFit

1 x 10 @ 95 lbs

8

Eric
Olinger

12:00 PM CrossFit

1 x 10 @ 85 lbs

9

Bernard
Tripp

6:30 AM CrossFit

1 x 10 @ 75 lbs

9

Joey
Quilla

4:00 PM CrossFit

1 x 10 @ 75 lbs

10

Scotty
In Route

8:30AM CrossFit Class

1 x 10 @ 65 lbs

11

Jim
Tuttle

9:30 AM CrossFit

1 x 10 @ 55 lbs

12

Chris
Morales

5:30 AM CrossFit

1 x 10 @ 45 lbs

12

Jay
Parkhurst

6:30 PM CrossFit

1 x 10 @ 45 lbs

13

Brayden
Conrad

6:30 PM CrossFit

1 x 10 @ 25 lbs

14

Jonathan
Austin

5:30 AM CrossFit

1 x 10 @ 0 lbs

135 back squat after the METCOn

14

Toni
Huber

5:30 AM CrossFit

1 x 10 @ 0 lbs

FS

14

Colby
Wollak

5:30 PM CrossFit

1 x 9 @ 205 lbs

14

Dane
Sonnenberg

5:30 PM CrossFit

1 x 8 @ 205 lbs

Female Clients

1

Alex
Dow

5:30 AM CrossFit

1 x 10 @ 125 lbs

2

Katie
Powell

9:30 AM CrossFit

1 x 10 @ 105 lbs

3

Miranda
Morales

12:00 PM CrossFit

1 x 10 @ 85 lbs

3

Stacey
Nance

6:30 PM CrossFit

1 x 10 @ 85 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 10 @ 75 lbs

4

Private

8:30AM CrossFit Class

1 x 10 @ 75 lbs

5

Lisa
Hummel

9:30 AM CrossFit

1 x 10 @ 65 lbs

front squat on box

6

Maddy
Fero

5:30 AM CrossFit

1 x 10 @ 55 lbs

7@60, 5@65

7

Jennifer
Eckard

9:30 AM CrossFit

1 x 10 @ 45 lbs

7

Kelly
Nouri

8:30AM CrossFit Class

1 x 10 @ 45 lbs

Did after metcon

8

Emily
Wagner

5:30 PM CrossFit

1 x 10 @ 25 lbs

8

MELISSA
WOODS

8:30AM CrossFit Class

1 x 10 @ 25 lbs

9

Nikki
Stewart

5:30 PM CrossFit

1 x 10 @ 15 lbs

I hate overhead squat

10

Myra
Harmon

4:00 PM CrossFit

1 x 9 @ 105 lbs

Suck

10

Jill
Olinger

12:00 PM CrossFit

1 x 5 @ 135 lbs