Public Whiteboard

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Components

Clean and Jerk

Front Squat

Metcon

Settings

Workout

9/19/16

Weightlifting

Clean and Jerk (5x3, across 80% - no TnG)

Clean and Jerk

Front Squat (5x5, across 80%)

Front Squat

Metcon

Metcon (AMRAP - Reps)

4 rounds NOT for time of:
Max Rep Floor Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

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

Whiteboard:

Monday, September 26, 2016

Male Clients

1

Derrick
Ledford

6:30 PM CrossFit

5 x 3 @ 225 lbs

2

Private

5:30 PM CrossFit

5 x 3 @ 205 lbs

2

Private

6:30 PM CrossFit

5 x 3 @ 205 lbs

3

Hap
Clayton

8:30AM CrossFit Class

5 x 3 @ 185 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

5 x 3 @ 185 lbs

4

Bob
Swadley

4:00 PM CrossFit

5 x 3 @ 165 lbs

4

Donald
Stewart

12:00 PM CrossFit

5 x 3 @ 165 lbs

4

Jason
Leach

12:00 PM CrossFit

5 x 3 @ 165 lbs

4

Jonathan
Austin

5:30 AM CrossFit

5 x 3 @ 165 lbs

4

Toni
Huber

5:30 PM CrossFit

5 x 3 @ 165 lbs

5

Darius
Nouri

4:00 PM CrossFit

5 x 3 @ 155 lbs

6

Hank
Parker Jr

8:30AM CrossFit Class

5 x 3 @ 145 lbs

strp to 125 last two rounds

7

Bill
Knight

8:30AM CrossFit Class

5 x 3 @ 135 lbs

7

Brent
Miller

8:30AM CrossFit Class

5 x 3 @ 135 lbs

7

Derek
Halford

8:30AM CrossFit Class

5 x 3 @ 135 lbs

8

Justin
Lincoln

5:30 AM CrossFit

5 x 3 @ 115 lbs

8

Tommy
Grey

5:30 PM CrossFit

5 x 3 @ 115 lbs

9

Russ
Tyler

6:30 PM CrossFit

5 x 3 @ 105 lbs

10

Jim
Tuttle

6:30 AM CrossFit

5 x 3 @ 95 lbs

11

Nick
Caruso

5:30 AM CrossFit

5 x 3 @ 85 lbs

12

Johnny
Babitz

4:00 PM CrossFit

5 x 3 @ 80 lbs

12

Rhett
Reiser

4:00 PM CrossFit

5 x 3 @ 80 lbs

13

Ty
Callaway

5:30 AM CrossFit

5 x 3 @ 75 lbs

14

Drew
Callaway

5:30 AM CrossFit

5 x 3 @ 60 lbs

Heavy for 80%

15

Aiden
Price

4:00 PM CrossFit

5 x 3 @ 55 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

5 x 3 @ 155 lbs

2

Jenn
Warcola

8:30AM CrossFit Class

5 x 3 @ 120 lbs

everything hurts

2

Jill
Olinger

4:00 PM CrossFit

5 x 3 @ 120 lbs

3

Katie
Powell

5:30 PM CrossFit

5 x 3 @ 105 lbs

4

Miranda
Morales

8:30AM CrossFit Class

5 x 3 @ 100 lbs

5

Stacey
Nance

6:30 PM CrossFit

5 x 3 @ 95 lbs

Shoulders killing me

6

Private

8:30AM CrossFit Class

5 x 3 @ 90 lbs

7

Kim
Long

4:00 PM CrossFit

5 x 3 @ 85 lbs

7

Logan
Deluca

6:30 PM CrossFit

5 x 3 @ 85 lbs

8

Susan
Sterling

5:30 AM CrossFit

5 x 3 @ 80 lbs

9

Cambell
Vander Haar

4:00 PM CrossFit

5 x 3 @ 75 lbs

10

Ahni
Halford

9:30 AM CrossFit

5 x 3 @ 70 lbs

11

Angie
Clayton

9:30 AM CrossFit

5 x 3 @ 65 lbs

11

Dylan
Ambrose

4:00 PM CrossFit

5 x 3 @ 65 lbs

11

Megan
Frasure

6:30 PM CrossFit

5 x 3 @ 65 lbs

11

Nikki
Stewart

12:00 PM CrossFit

5 x 3 @ 65 lbs

12

Jennifer
Grey

5:30 PM CrossFit

5 x 3 @ 55 lbs

12

KATIE
Rabon

6:30 PM CrossFit

5 x 3 @ 55 lbs

13

Kelly
Nouri

8:30AM CrossFit Class

5 x 3 @ 50 lbs

14

Leslie
Auton

12:00 PM CrossFit

5 x 3 @ 0 lbs

clean 85# - worked on form