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Back Squat

Metcon

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Workout

12/12/16

Weightlifting

Back Squat (70% 1x8 75% 1x8 78% 1x8)

Back Squat

Metcon (Time)

4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

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Whiteboard:

Monday, December 12, 2016

Male Clients

1

Colby
Wollak

4:00 PM CrossFit

1 x 8 @ 285 lbs

2

Brent
Miller

4:00 PM CrossFit

1 x 8 @ 245 lbs

2

Private

5:30 AM CrossFit

1 x 8 @ 245 lbs

2

Kyle
Baker

5:30 PM CrossFit

1 x 8 @ 245 lbs

2

Neil
Glezen

4:00 PM CrossFit

1 x 8 @ 245 lbs

3

Jason
Leach

12:00 PM CrossFit

1 x 8 @ 235 lbs

3

malachi
mcquien

6:30 PM CrossFit

1 x 8 @ 235 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 8 @ 225 lbs

4

Jonathan
Austin

5:30 AM CrossFit

1 x 8 @ 225 lbs

4

Patrick
Mizzell

8:30AM CrossFit Class

1 x 8 @ 225 lbs

slacker

5

Stephen
Kent

5:30 AM CrossFit

1 x 8 @ 220 lbs

6

Eric
Olinger

12:00 PM CrossFit

1 x 8 @ 215 lbs

6

Zack
DeBerry

5:30 AM CrossFit

1 x 8 @ 215 lbs

195/205/215

7

Jack
Carter

5:30 PM CrossFit

3 x 8 @ 205 lbs

165 185 205

7

Bryan
Rogers

5:30 PM CrossFit

1 x 8 @ 205 lbs

7

Lanny
Natoli

5:30 PM CrossFit

1 x 8 @ 205 lbs

8

Bob
Swadley

8:30AM CrossFit Class

1 x 8 @ 185 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

1 x 8 @ 185 lbs

9

Jim
Tuttle

6:30 AM CrossFit

1 x 8 @ 175 lbs

10

Johnny
Babitz

4:00 PM CrossFit

1 x 8 @ 135 lbs

10

Rhett
Reiser

4:00 PM CrossFit

1 x 8 @ 135 lbs

11

Tommy
Grey

5:30 PM CrossFit

1 x 8 @ 115 lbs

12

Brady
Swadley

4:00 PM CrossFit

1 x 8 @ 45 lbs

13

Case
Curwood

4:00 PM CrossFit

1 x 8 @ 0 lbs

125 130 135

13

Tom
Collins

5:30 PM CrossFit

1 x 6 @ 185 lbs

13

Private

12:00 PM CrossFit

1 x 4 @ 205 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 8 @ 215 lbs

2

Alyson
Knight

5:30 PM CrossFit

1 x 8 @ 195 lbs

3

Jill
Olinger

12:00 PM CrossFit

1 x 8 @ 172 lbs

4

Myra
Harmon

8:30AM CrossFit Class

1 x 8 @ 160 lbs

5

Katie
Tuttle

4:00 PM CrossFit

1 x 8 @ 150 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

1 x 8 @ 130 lbs

7

Monica
Leatherman

4:00 PM CrossFit

1 x 8 @ 120 lbs

7

Susan
Sterling

5:30 AM CrossFit

1 x 8 @ 120 lbs

105, 115, 120

8

Krissy
Jones

12:00 PM CrossFit

1 x 8 @ 115 lbs

9

Rhonda
Halford

12:00 PM CrossFit

1 x 8 @ 105 lbs

10

Karina
Collins

5:30 PM CrossFit

1 x 8 @ 95 lbs

85, 90, 95

11

Lauran
Stump

6:30 PM CrossFit

1 x 8 @ 90 lbs

80, 85, 90

12

Private

8:30AM CrossFit Class

3 x 8 @ 85 lbs

13

Lilly
STump

6:30 PM CrossFit

1 x 8 @ 50 lbs

14

Ahni
Halford

9:30 AM CrossFit

1 x 8 @ 35 lbs

15

Melissa
Holden

8:30AM CrossFit Class

1 x 8 @ 25 lbs

10x2 pausing squats

16

Private

4:00 PM CrossFit

6 x 5 @ 45 lbs