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Box Back Squat

Metcon

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Workout

Wednesday

Gymnastics

Metcon (No Measure)

3X
12 Wind mills (6/6)
8 Deficit lunge (4/4)
16 Single leg deadlift (8/8)
8 Glute get ups (4/4)

Weightlifting

Box Back Squat (5X3 @ 80% Across)

*15 Hollow rocks and 15 arch rocks after each working set

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
10 SDHP 135/95
10 T2B

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Whiteboard:

Wednesday, March 14, 2018

Male Clients

1

Jared
Van Anne

12:00 PM Open gym

5 x 3 @ 265 lbs

2

Adam
Burkholder

6:00 PM CrossFit

5 x 3 @ 245 lbs

3

Anthony
Hodges

5:00 PM CrossFit

5 x 3 @ 225 lbs

3

Matthew
Warman

6:00 PM CrossFit

5 x 3 @ 225 lbs

3

Michael
Beitenman

5:00 PM CrossFit

5 x 3 @ 225 lbs

4

Jamie
Jones

6:00 PM CrossFit

5 x 3 @ 215 lbs

5

William
Benline

12:00 PM Open gym

5 x 3 @ 190 lbs

6

Brandon
Reid

5:00 PM CrossFit

5 x 3 @ 145 lbs

7

Jae
Mills

8:00 AM CrossFit

5 x 3 @ 135 lbs

8

Matt
Wilcox

6:00 PM CrossFit

5 x 5 @ 105 lbs

Female Clients

1

Josi
Gass

5:00 PM CrossFit

5 x 3 @ 145 lbs

2

Stacy
Swiney

12:00 PM Open gym

5 x 3 @ 125 lbs

3

Michelle
Smith

5:00 AM CrossFit

5 x 3 @ 107.5 lbs

4

Amanda
Wedekemper

5:00 AM CrossFit

5 x 3 @ 95 lbs

4

Kathy
Williamson

5:00 PM CrossFit

5 x 3 @ 95 lbs

4

Stephanie
Pineda

5:00 PM CrossFit

5 x 3 @ 95 lbs

5

Allison
Sutter

6:00 AM CrossFit

5 x 3 @ 83 lbs

6

Lauren
Pilla

5:00 PM CrossFit

5 x 3 @ 75 lbs

6

Mary
Mills

5:00 PM CrossFit

5 x 3 @ 75 lbs

6

michelle
blaskow

12:00 PM Open gym

5 x 3 @ 75 lbs

7

Antoinette
Williams

12:00 PM Open gym

3 x 3 @ 190 lbs

7

Kristina
Stapleton

12:00 PM Open gym

3 x 3 @ 175 lbs