Public Whiteboard

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Components

Metcon

Settings

Workout

9/29/2016

Metcon (No Measure)

6 min EMOM
4 HANG CLEAN AT 65-75% of body weight
Remaining time abmat sit-up

Scale back as needed

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP

6 POWER CLEANS
(95/65)(135/95)(165/125)
6 RING DIPS (assisted/box dips)(ring dips)(1 MU into 5 ring dip)
10 CAL ROW

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

Whiteboard:

Thursday, September 29, 2016

Male Clients

1

Roland
Stanley

5:30 PM CrossFit

7 + 12

2

Michael
Pitruzzello

3:30 PM Crossfit

7 + 3

3

Wendell
Webber

9:00 AM CrossFit

5 + 8

100 M Run

4

Stephen
Norton

5:30 PM CrossFit

7 + 0

5

erik
johnson

4:30 PM CrossFit

6 + 5

(155 & ring dips)

6

Chris
Santarsiero

5:30 AM CrossFit

5 + 5

7

Tristan
Marineau

5:30 PM CrossFit

5 + 3

8

Chris
Mada

5:30 PM CrossFit

7 + 10

135 - Box Dips

9

Rob
Artus

4:30 PM CrossFit

7 + 0

95 Bar Pushups

10

Joshua
Freund

5:30 AM CrossFit

6 + 12

75lbs

11

Toby
Marineau

4:30 PM CrossFit

6 + 11

55lbs

12

Dave
Avery

5:30 PM CrossFit

6 + 6

L1 - 115lbs

13

Chris
Cirilli

9:00 AM CrossFit

5 + 15

sub 10 box dips - 135lbs

14

Gabe
Chase

3:30 PM Crossfit

5 + 9

weighted pull ups 3 rounds MUs

Female Clients

1

Liz
Lynde

5:30 PM CrossFit

5 + 1

125lbs - ring dips

2

Anna
Gaboury

3:30 PM Crossfit

11 + 0

65

3

Kerry
Stephenson

3:30 PM Crossfit

9 + 0

4

rachel
green

5:30 AM CrossFit

7 + 19

L1

5

Alisha
watrous

5:30 AM CrossFit

7 + 16

75lbs - Box Dips

6

Dulcy
O'Rourke

5:30 AM CrossFit

7 + 4

L1

7

Casey
OBrien

3:30 PM Crossfit

7 + 3

85lbs

8

Gina
Stillman

9:00 AM CrossFit

7 + 1

75lbs - 100 M Run

9

Dana
Stivers

4:30 PM CrossFit

7 + 0

L1 w/200's

9

Hadley
Kornacki

9:00 AM CrossFit

7 + 0

95lbs - assisted dips

10

Ginny
Wiese

5:30 AM CrossFit

6 + 17

L1 - 100 M run

11

Kristin
Thomas

4:30 PM CrossFit

6 + 6

95lbs - GHD

12

Jocelyn
Coutant

5:30 PM CrossFit

6 + 1

125lbs - pushups

13

Cari
Johnson

3:30 PM Crossfit

6 + 0

13

Heather
Chase

9:00 AM CrossFit

6 + 0

75lbs - assisted dips

13

Jennifer
Freund

9:00 AM CrossFit

6 + 0

95lbs - assisted dips

14

Abby
Stivers

3:30 PM Crossfit

5 + 10

85lbs