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Components

Metcon

Settings

Workout

1/2/18

Warm-up

2:00 Bike
Hip Band circuit
10 steps to left
10 steps to right
10 squats
x 2

Wrist Stretch
Hip/Ankle stretch
Front Rack stretch on floor

Barbell Warm Up
5's

Metcon

Metcon (Time)

40 Wallball 20/14
20 Clean and Jerk 155/105
30 Ring Dips Rx+ 10 Ring Miscle ups

rest 5min
Repeat

30min Cap

Note time to complete each round.

Scaling /subs: ring dips to box dips

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

Whiteboard:

Wednesday, January 02, 2019

Male Clients

1

Jeff
Flippen

CrossFit: 10:00 AM

16:20

3 rds @ 28:33

2

Uriel
Garcia

9:00 AM CrossFit

16:48

Round one - 5:30 Round two - 6:18 Unbroken wall balls

3

Dub305
auguste

9:00 AM CrossFit

21:40

7:20

4

Frank
Carvalho

7:30 PM CrossFit

23:31

8:13 / 23:31

5

Serse
Ferdinand

9:00 AM CrossFit

26:01

6

marquiche
hughes

3:30 PM CrossFit

26:16

5 RMU / 155#

7

luis
lopez

5:30 AM CrossFit

0:00

Cap

8

Jaime
Negrin

CrossFit: 10:00 AM

16:56

135lb P snatch sub c&j

9

ALEXANDER
VASQUEZ

4:30 PM CrossFit

19:01

135lb RMU 1R(6:42)

10

Nick
Blauz

7:30 PM CrossFit

20:10

11

Robert
Lassegue

4:30 PM CrossFit

20:17

bar dips / 155#

12

erich
garcia

5:30 PM CrossFit

20:35

13

Andrés
Holguín

4:30 PM CrossFit

21:56

14

Guillermo
Hanfling

CrossFit: 10:00 AM

22:00

115#

14

Sebastian
Bert

9:00 AM CrossFit

22:00

135 cj 3 mu

15

butler
auguste

9:00 AM CrossFit

23:22

135lbs & ring mu

16

Michael
Sasario Jr

5:30 AM CrossFit

24:13

box dips (9:13 and 10:00)

17

Andres
Monsalve

6:30 PM CrossFit

25:00

rd 2 10 cj

18

Kristopher
Rodriguez

4:30 PM CrossFit

25:14

135. Push-ups.

19

giovanni
montero

9:00 AM CrossFit

27:00

115

Female Clients

1

Amy
Chatfield

4:30 PM CrossFit

15:46

4 ring MU 6strict assisted

2

millaj
jallim

9:00 AM CrossFit

24:03

3

Eillen
Phillips

3:30 PM CrossFit

23:22

10 BMU / 105#

4

Lori
Iglesias

5:30 AM CrossFit

18:06

55lbs

5

Grace
Gonzalez

4:30 PM CrossFit

20:07

5

Jessica
Phillips

CrossFit: 10:00 AM

20:07

75#

6

Alexandra
Ochoa

5:30 AM CrossFit

21:32

65/banded rd (8:45;7:47)

7

Leticia
Cruz

4:30 PM CrossFit

21:48

#75 / pushups

8

Fiorella
Carvalho

7:30 PM CrossFit

22:41

55lb / box dips (7:40 & 22:41)

9

Daphne
Jean-Pierre

5:30 AM CrossFit

23:41

95lbs; box dips

10

Kimberly
Ruppert

5:30 AM CrossFit

24:06

85 lb// banded RD

11

Evelyn
Gomez

5:30 AM CrossFit

24:37

box dips

12

tracy
cunningham

3:30 PM CrossFit

24:52

75#banded ring dips

13

Bailey
Johr

3:30 PM CrossFit

25:03

HSPU / 105#

14

Patricia
Saa

9:00 AM CrossFit

25:54

Finished the first round at 9:55. #75 & Box dips

15

Lina
Espinoza

9:00 AM CrossFit

26:45

85# banded rdips