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Components

BB Incline Bench

BB Incline Curls

Seated OH/DB Tricep E ...

Metcon

Settings

Workout

02/16/17

Warm-up

A: Coaches Choice

Strength

B: BB Incline Bench (10,8,5,3,3)

Extra Work

C1: BB Incline Curls (3 x 12)

C2: Seated OH/DB Tricep Extensions (3 x 10 Each Arm )

Conditioning

D: Metcon (Time)

For Time:

100 Wall Ball 20/14
80 Abmat Sit ups
60 Push Ups HR
40 SDLHP 95/65
600 M Run W/ MB

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Whiteboard:

Thursday, February 16, 2017

Male Clients

1

Michael
Carney

5:15 AM CrossFit

1 x 3 @ 225 lbs

2

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 185 lbs

2

Bill
Thompson

5:30 PM CrossFit

1 x 1 @ 185 lbs

3

Nicholas
Mestayer

4:30 PM CrossFit

1 x 3 @ 175 lbs

2 of 3 at 205

3

Gary
Bowker

4:30 PM CrossFit

1 x 2 @ 175 lbs

4

Fred
McDaniel

9:15 AM CrossFit

1 x 3 @ 165 lbs

5

charles
lafkoff

9:15 AM CrossFit

1 x 3 @ 155 lbs

10 @ 65, 8 @ 75, 5 @ 95, 3 @ 125, 3 @ 155#

5

dillon
scherry

6:30 PM CrossFit

1 x 3 @ 155 lbs

5

Don
Kennedy

9:15 AM CrossFit

1 x 3 @ 155 lbs

5

Josh
Johnson

4:30 PM CrossFit

1 x 3 @ 155 lbs

5

Josh
Martin

5:15 AM CrossFit

1 x 3 @ 155 lbs

Easing back.

6

Anil
Hussain

5:30 PM CrossFit

1 x 3 @ 145 lbs

Female Clients

1

Drea
Bruti

5:15 AM CrossFit

1 x 3 @ 155 lbs

2

Leslie
Eldred

5:15 AM CrossFit

1 x 3 @ 105 lbs

2

Lindsey
Martin

5:30 PM CrossFit

1 x 3 @ 105 lbs

1x3 110# needed help every rep

3

Liz
Koehler

4:30 PM CrossFit

1 x 3 @ 100 lbs

3

Rosemary
Imbert

4:30 PM CrossFit

1 x 3 @ 100 lbs

3

haidee
santiago

5:15 AM CrossFit

1 x 2 @ 100 lbs

3

Tammy
Gorgano

5:30 PM CrossFit

1 x 2 @ 100 lbs

4

lola
santiago

5:15 AM CrossFit

1 x 1 @ 90 lbs

5

Allison
Muhlbauer

4:30 PM CrossFit

1 x 3 @ 85 lbs

6

Rachel
Burk

9:15 AM CrossFit

1 x 2 @ 65 lbs

7

Private

5:15 AM CrossFit

1 x 1 @ 55 lbs