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Back Squat

Metcon

Metcon

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Workout

10/9/18

Weightlifting

Back Squat

Back Squat

1x9 73%
1x9 77%
1x9 81%

Metcon

Metcon (Time)

800m Run
21 Cleans (155/105)
400m Run
21 Burpee Box Jump Overs (24/20)

RX 135/95

Extra Gymnastics Work

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5:
25 DU, 1 MU
25 DU, 2 MU
25 DU, 3 MU
….
Continue to Climb by 1 Ring Muscle-up

This Thursday October 11th.

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

Whiteboard:

Tuesday, October 09, 2018

Male Clients

1

Dane
Sonnenberg

12:00 PM CrossFit

1 x 9 @ 345 lbs

2

Kyle
Baker

5:30 AM CrossFit

1 x 9 @ 315 lbs

3

Stephen
Kent

5:30 AM CrossFit

1 x 9 @ 280 lbs

4

Brandon
Hedrick

5:30 AM CrossFit

1 x 9 @ 275 lbs

5

Hap
Clayton

9:30 AM CrossFit

1 x 9 @ 250 lbs

6

Private

8:30AM CrossFit Class

1 x 9 @ 245 lbs

6

Patrick
Mizzell

8:30AM CrossFit Class

1 x 9 @ 245 lbs

7

Derrick
Ledford

12:00 PM CrossFit

1 x 9 @ 235 lbs

7

Ryan
Snitker

6:30 AM CrossFit

1 x 9 @ 235 lbs

185/215/235

8

Alto
Shambles

8:30AM CrossFit Class

1 x 9 @ 225 lbs

9

Justin
Lincoln

8:30AM CrossFit Class

1 x 9 @ 215 lbs

10

Andrew
Yount

9:30 AM CrossFit

1 x 9 @ 205 lbs

10

Darius
Nouri

8:30AM CrossFit Class

1 x 9 @ 205 lbs

10

Todd
Mehrmann

12:00 PM CrossFit

1 x 9 @ 205 lbs

11

Johnny
Quilla

4:00 PM CrossFit

1 x 9 @ 190 lbs

12

Bob
Swadley

8:30AM CrossFit Class

1 x 9 @ 185 lbs

12

Colby
Wollak

12:00 PM CrossFit

1 x 9 @ 185 lbs

12

Eric
Olinger

12:00 PM CrossFit

1 x 9 @ 185 lbs

12

Ken
Buckstad

5:30 AM CrossFit

1 x 9 @ 185 lbs

12

Scotty
In Route

8:30AM CrossFit Class

1 x 9 @ 185 lbs

last 2 not unbroken

13

Andy
Pridmore

6:30 PM CrossFit

1 x 9 @ 135 lbs

13

Derek
Halford

6:30 AM CrossFit

1 x 9 @ 135 lbs

13

Mike
Alfred

5:30 AM CrossFit

1 x 9 @ 135 lbs

14

Richard
Washam

9:30 AM CrossFit

1 x 9 @ 105 lbs

15

Chris
Morales

5:30 AM CrossFit

1 x 5 @ 205 lbs

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

1 x 9 @ 178 lbs

2

Jennifer
Eckard

9:30 AM CrossFit

1 x 9 @ 170 lbs

155/170/170

3

Myra
Harmon

4:00 PM CrossFit

1 x 9 @ 155 lbs

4

Teeter
Miller

5:30 PM CrossFit

1 x 9 @ 145 lbs

5

Cambell
Vander Haar

4:00 PM CrossFit

1 x 9 @ 135 lbs

6

Jackie
Moffitt

12:00 PM CrossFit

1 x 9 @ 130 lbs

6

Katie
Tuttle

4:00 PM CrossFit

1 x 9 @ 130 lbs

6

Maddy
Fero

5:30 AM CrossFit

1 x 9 @ 130 lbs

6

Mariah
Conner

4:00 PM CrossFit

1 x 9 @ 130 lbs

6

Monica
Leatherman

12:00 PM CrossFit

1 x 9 @ 130 lbs

7

Jenn
Warcola

8:30AM CrossFit Class

1 x 9 @ 125 lbs

7

Jennifer
Taylor

5:30 PM CrossFit

1 x 9 @ 125 lbs

8

JULIA
SILVA

5:30 PM CrossFit

1 x 9 @ 115 lbs

8

Maggie
Gaspar

4:00 PM CrossFit

1 x 9 @ 115 lbs

8

Miranda
Morales

8:30AM CrossFit Class

1 x 9 @ 115 lbs

9

Rhonda
Halford

6:30 AM CrossFit

1 x 9 @ 105 lbs

10

Jennifer
Pridmore

6:30 PM CrossFit

1 x 9 @ 95 lbs

10

Stacey
Nance

6:30 PM CrossFit

1 x 9 @ 95 lbs

11

Maria
Wilson

6:30 PM CrossFit

1 x 9 @ 85 lbs

11

Shannon
Fichter

6:30 PM CrossFit

1 x 9 @ 85 lbs

12

Emily
Wagner

8:30AM CrossFit Class

1 x 9 @ 80 lbs

12

Private

4:00 PM CrossFit

1 x 9 @ 80 lbs

13

Shelly
Walsh

8:30AM CrossFit Class

1 x 9 @ 75 lbs

With spot

14

Camryn
Wilson

6:30 PM CrossFit

1 x 9 @ 10 lbs

plate squats to WB