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Components

Joker

Squat Clean + Handsta ...

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Workout

12/21/18

Metcon

Joker (Time)

For Time:
1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

ADV RX as written
RX DL 185/125

Skill Work

Squat Clean + Handstand Walk (Time)

10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

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

Whiteboard:

Friday, December 21, 2018

Male Clients

1

Derrick
Ledford

4:00 PM CrossFit

5:37

2

Dane
Sonnenberg

4:00 PM CrossFit

6:07

3

Johnny
Quilla

8:30AM CrossFit Class

6:53

4

Hap
Clayton

8:30AM CrossFit Class

8:00

5

Private

5:30 AM CrossFit

9:38

6

Kyle
Baker

5:30 AM CrossFit

5:27

7

Colby
Wollak

12:00 PM CrossFit

5:48

8

Eric
Olinger

4:00 PM CrossFit

6:04

9

Darius
Nouri

9:30 AM CrossFit

6:13

10

Jumpin Jack
Schneider

4:00 PM CrossFit

7:11

11

David
Fero

12:00 PM CrossFit

7:30

12

Andy
Pridmore

5-7pm Open WOD Come When ...

7:55

13

Andrew
Yount

4:00 PM CrossFit

8:19

14

Alto
Shambles

8:30AM CrossFit Class

8:24

15

Jason
Leach

12:00 PM CrossFit

8:26

16

Scotty
In Route

12:00 PM CrossFit

9:06

17

Todd
Mehrmann

4:00 PM CrossFit

11:21

18

Jim
Tuttle

6:30 AM CrossFit

12:04

19

Heath
Dills

9:30 AM CrossFit

13:31

T2B is hard .99 Cent eggnog milkshakes at cookout all December lo...

20

Ryan
Snitker

5:30 AM CrossFit

7:52

RX Weight. GHD instead of T2B

21

Paul
Rafferty

5:30 AM CrossFit

7:57

165

22

Stephen
Kent

5:30 AM CrossFit

8:24

Knee ups / 225#

23

Mike
Alfred

5:30 AM CrossFit

8:35

165# dL. Knee ups last 2 rounds.

24

Bob
Swadley

12:00 PM CrossFit

8:53

after round 6 wentto v ups

25

Jesse
Patterson

9:30 AM CrossFit

8:56

70 lbs

26

Bernard
Tripp

6:30 AM CrossFit

12:05

95# hang clean instead of DL

27

Brent
Miller

8:30AM CrossFit Class

0:00

8:08 - 125# bench

Female Clients

1

Jill
Olinger

4:00 PM CrossFit

5:07

2

Cambell
Vander Haar

4:00 PM CrossFit

6:57

3

Myra
Harmon

4:00 PM CrossFit

7:00

4

Jenn
Warcola

8:30AM CrossFit Class

7:45

5

Emma
Fitzsimmons

4:00 PM CrossFit

7:54

6

Hillary
Ledford

4:00 PM CrossFit

9:23

☝️ toe at a time 💁🏼‍♀️

7

Cambell
Vander Haar

12:00 PM CrossFit

10:14

8

Maddy
Fero

5:30 AM CrossFit

7:13

9

Teeter
Miller

8:30AM CrossFit Class

8:47

10

Private

9:30 AM CrossFit

9:31

11

Rhonda
Halford

6:30 AM CrossFit

10:19

12

Jacki
Collins

5-7pm Open WOD Come When ...

11:12

13

Laurie
Dymes

5:30 AM CrossFit

5:49

Knee ups

14

Erin
Schneider

4:00 PM CrossFit

7:20

85lbs, t2b and knee tucks

15

Jennifer
Eckard

9:30 AM CrossFit

8:32

GHDs/125