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Components

Metcon

Settings

Workout

Twofer

WOD - FBCF

Metcon (Time)

Rx+
15 2fer-1 Wall Balls (20/14 lb.)
25 OH Squats (135/95 lb.)
20 2fer-1 Wall Balls
20 OH Squats
25 2fer-1 Wall Balls
15 OH Squats

Rx
20 Wall Balls (20/14 lb.)
25 OH Squats (95/65 lb.)
25 Wall Balls
20 OH Squats
30 Wall Balls
15 OH Squats

Fitness
15 Wall Balls
25 OH Squats
20 Wall Balls
20 OH Squats
25 Wall Balls
15 OH Squats

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Whiteboard:

Friday, July 09, 2021

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

8:20

2

#Sean
Wieser

5:30pm CrossFit All Level...

9:00

3

Brock
Johnson

4:30pm CrossFit All Level...

9:23

4

#Derek
Wilcock

5:30pm CrossFit All Level...

13:12

5

The
Godfather

4:30pm CrossFit All Level...

7:10

6

Brian
Welty

11:00am CrossFit All Leve...

11:16

65#

7

Lyman
Anderson

6:30pm CrossFit All Level...

11:24

scaled movements

8

kevin
varghese

6:30pm CrossFit All Level...

11:42

65#, 14#

9

Jon
Fallon

11:00am CrossFit All Leve...

11:45

some stuff

10

David
Nilsen

5:30am CrossFit All Level...

12:40

14# med 55# back squat

11

The
Rooster

5:30pm CrossFit All Level...

13:35

Front squats 95lbs - RX

12

Private

5:30am CrossFit All Level...

13:40

13

brandon
vaughn

5:30am CrossFit All Level...

14:50

14

Michael
Mowry

9:00am CrossFit All Level...

14:57

RD1 135x9, 115x16, RD2 115x20, 2fers, only 2RDs

15

Jonny
Baker

5:30am CrossFit All Level...

15:07

Rx reps 75#

Female Clients

1

Maron
Walker

11:00am CrossFit All Leve...

14:35

1-#95b, 2-3 #85

2

Shawnah
Wilcock

5:30pm CrossFit All Level...

9:15

Pvc - practice squat form 10lb wall ball

3

Private

5:30am CrossFit All Level...

10:16

4

Ashleigh
Burgess

11:00am CrossFit All Leve...

11:53

5

Talia
Sanchez Ni ...

5:30pm CrossFit All Level...

15:00

55lbs BB ORANGE MB

6

Kendra
Lowry

5:30pm CrossFit All Level...

0:00

3.5 miles AB, 4 sets of (13 20#DB SP, 20 banded 25# DB squats, ba...

6

Kendra
Lowry

5:30pm CrossFit All Level...

0:00