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Front Squat

Metcon

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Workout

WOD - February 12, 2018

Warm-up

Run 200
1x
10 Wall Balls
10 Air Squats
10 KBS
10 Feet Together Air Squats
Downward Dog/Cobra
With Empty Bar or PVC
1x
10 RDLs
10 Hang Muscle Cleans
10 Hang Power Cleans
10 Hang Squat Cleans

Weightlifting

Front Squat (4X3 @ 45-55-65-75%; 1X Max reps @ 85%;)

Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP15
15/12 Calorie Row
12 Overhead Walking Lunges (45/25)
9 Toes-2-Bar

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

Whiteboard:

Monday, February 12, 2018

Male Clients

1

Tom
Boyle

5:00 AM CrossFit

1 x 8 @ 235 lbs

2

Private

4:30 PM CrossFit

1 x 5 @ 285 lbs

3

Robert
Self

5:00 AM CrossFit

1 x 5 @ 255 lbs

4

David
Johnson

8:00 AM CrossFit

1 x 10 @ 125 lbs

5

Christian
Acosta

5:30 PM CrossFit

1 x 5 @ 235 lbs

5

Rob
Blackwell

6:00 AM CrossFit

1 x 5 @ 235 lbs

135, 165, 205, 225, 235x5;

6

Bryan
Bureau

5:30 PM CrossFit

1 x 6 @ 195 lbs

7

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 210 lbs

8

Mark
Paparo

5:00 AM CrossFit

1 x 4 @ 255 lbs

9

Brennan
Wesolowski

10:00 AM CrossFit

1 x 5 @ 190 lbs

10

Jason
Rogers

5:30 PM CrossFit

1 x 3 @ 315 lbs

back squat

11

AJ
Ross

6:00 AM CrossFit

1 x 4 @ 235 lbs

11

Ken
Walma

5:00 AM CrossFit

1 x 4 @ 235 lbs

12

Casey
Hall

5:30 PM CrossFit

1 x 5 @ 185 lbs

12

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 185 lbs

13

Erik
Manning

7:30 PM CrossFit

1 x 5 @ 165 lbs

14

Michael
Wolf

5:00 AM CrossFit

1 x 4 @ 185 lbs

15

Aaron
Carver

5:00 AM CrossFit

1 x 3 @ 235 lbs

16

Clint
VanHoy

8:00 AM CrossFit

1 x 4 @ 175 lbs

17

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 205 lbs

18

Keith
Jones

7:30 PM CrossFit

1 x 4 @ 150 lbs

19

Private

6:00 AM CrossFit

1 x 3 @ 185 lbs

19

Jeff
Beatty

5:30 PM CrossFit

1 x 3 @ 185 lbs

20

David
Stevens

8:00 AM CrossFit

1 x 3 @ 170 lbs

21

Jeff
Davis

4:30 PM CrossFit

1 x 10 @ 45 lbs

left arm only 25-30-35-40-45lb reps

22

Kameron
Hose

4:30 PM CrossFit

1 x 5 @ 85 lbs

23

Ying
Guo

5:30 PM CrossFit

1 x 3 @ 135 lbs

24

Robin
Gautham Mu ...

6:00 AM CrossFit

1 x 3 @ 125 lbs

25

Jeff
Austin

8:00 AM CrossFit

1 x 2 @ 175 lbs

95 115 135 155 175

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

1 x 10 @ 135 lbs

2

Dana
Boyle

8:00 AM CrossFit

1 x 8 @ 145 lbs

3

Juliana
Brooks

4:30 PM CrossFit

1 x 10 @ 100 lbs

4

Kayla
West

7:30 PM CrossFit

1 x 9 @ 105 lbs

5

Private

5:30 PM CrossFit

1 x 8 @ 95 lbs

6

Allison
Elliott

5:00 AM CrossFit

1 x 7 @ 105 lbs

7

Kelsey
Questel

6:00 AM CrossFit

1 x 7 @ 95 lbs

8

Kasey
Kohring

5:30 PM CrossFit

1 x 4 @ 160 lbs

9

Kelli
Mullis

10:00 AM CrossFit

1 x 7 @ 85 lbs

10

America
Jones

7:30 PM CrossFit

1 x 5 @ 105 lbs

10

Jessica
Chauncey

5:00 AM CrossFit

1 x 5 @ 105 lbs

11

Estela
Falla-Ross

6:00 AM CrossFit

1 x 5 @ 100 lbs

12

Lori
Sims

4:30 PM CrossFit

1 x 6 @ 75 lbs

13

Saskia
Arnesen

10:00 AM CrossFit

1 x 4 @ 110 lbs

14

Ann
Blaum

10:00 AM CrossFit

1 x 5 @ 85 lbs

15

Becca
Roper

5:30 PM CrossFit

1 x 4 @ 105 lbs

16

Kerry
Welch

10:00 AM CrossFit

1 x 5 @ 82 lbs

45,55,65,75x3

17

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 105 lbs

17

Shelby
Wilson

7:30 PM CrossFit

1 x 3 @ 105 lbs

18

Aimee
Wolf

5:00 AM CrossFit

1 x 4 @ 75 lbs

19

Angela
Ing

8:00 AM CrossFit

1 x 3 @ 95 lbs

19

Lissy
Cowdery

5:30 PM CrossFit

1 x 3 @ 95 lbs

20

Vanessa
Kennedy

6:00 AM CrossFit

1 x 3 @ 90 lbs

21

Brenda
Miller

8:00 AM CrossFit

1 x 3 @ 75 lbs

21

Carme
Boehringer

8:00 AM CrossFit

1 x 3 @ 75 lbs

21

Deanna
Seymour

5:00 AM CrossFit

1 x 3 @ 75 lbs

21

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 75 lbs

22

Alexis
Angier

8:00 AM CrossFit

1 x 2 @ 105 lbs

23

Linnet
Orbe

6:00 AM CrossFit

1 x 2 @ 90 lbs

24

LeAnn
Austin

8:00 AM CrossFit

1 x 3 @ 55 lbs

25

Florisa
Acosta

8:00 AM CrossFit

1 x 1 @ 130 lbs