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1 Push Press+ 1 Push/ ...

"Ahoy Matey!"

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Workout

CrossFit - Wed, Oct 23

Warm-up

200m Run

250m Row

then

5/side half kneeling shoulder opener

:30 banded overhead lat stretch

10 sumo squats

then

2 Sets-

10 scap pullups

3 push press+ 3 push/split jerk

10 air squats

3 Sets:

A.) 5 Weighted Pullups

B.) 1 Push Press+ 1 Push/Split Jerk

-Rest 1:30

1 Push Press+ 1 Push/Split Jerk

"Ahoy Matey!" (AMRAP - Rounds and Reps)

20 Minute AMRAP:

200m Run

10 Chest to Bar Pullups

250m Row

30 Air Squats

Rx+= 5 Ring Muscle Ups

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

Whiteboard:

Wednesday, October 23, 2024

Male Clients

1

Ashton
Schaffer

4:15 PM CrossFit

1 x 2 @ 225 lbs

2

Patrick
Elsasser

3:00 PM CrossFit

1 x 2 @ 215 lbs

Tried 225 53# for 2 sets..

3

Rodney
Davis

10:00 AM CrossFit

1 x 2 @ 210 lbs

20lb strict 3x5

4

Kyle
Clark

6:00 AM CrossFit

1 x 2 @ 205 lbs

5

Abraham
Jimenez

6:30 PM CrossFit

1 x 2 @ 185 lbs

5

Austin
Alexander

12:00 PM CrossFit

1 x 2 @ 185 lbs

5

Rob
McDaniel

12:00 PM CrossFit

1 x 2 @ 185 lbs

6

Anthony
Torres

4:15 PM CrossFit

1 x 2 @ 175 lbs

7

Hector
Vazquez

Open Sign in Class (This ...

1 x 2 @ 165 lbs

8

Chris
Fiala

4:15 PM CrossFit

1 x 2 @ 155 lbs

8

Dave
Henderson

4:15 PM CrossFit

1 x 2 @ 155 lbs

8

Kevin
Locklin

12:00 PM CrossFit

1 x 2 @ 155 lbs

9

Nate
Huggins

3:00 PM CrossFit

1 x 2 @ 145 lbs

10

Diego
Murillo

6:30 PM CrossFit

1 x 2 @ 135 lbs

95,115,135. Split Jerk

10

Ray
Allen

3:00 PM CrossFit

1 x 2 @ 135 lbs

35 kb.

10

Ross
Simpson

6:00 AM CrossFit

1 x 2 @ 135 lbs

10

Steven
Galarza

6:00 AM CrossFit

1 x 2 @ 135 lbs

11

Jeff
McDaniel

3:00 PM CrossFit

1 x 2 @ 125 lbs

12

Tony
Finaldi

4:15 PM CrossFit

1 x 2 @ 95 lbs

Female Clients

1

AJ
Mitchell

10:00 AM CrossFit

1 x 2 @ 145 lbs

BW pull ups

2

Carmen
Dorman

10:00 AM CrossFit

1 x 2 @ 140 lbs

3

Ashley
Fiala

12:00 PM CrossFit

1 x 2 @ 135 lbs

3

Katie
Olson

6:00 AM CrossFit

1 x 2 @ 135 lbs

3

Laura
Vedenoff

8:30 AM CrossFit

1 x 2 @ 135 lbs

Had more in me, not warm enough

3

Leanne
Ewald

12:00 PM CrossFit

1 x 2 @ 135 lbs

125,135,140 Failed toasted

4

Shannon
Kovach

Open Sign in Class (This ...

1 x 2 @ 130 lbs

5

Coach
Annie

10:00 AM CrossFit

1 x 2 @ 120 lbs

5

Kerri
Evans

6:30 PM CrossFit

1 x 2 @ 120 lbs

5

Lucy
Bishop

10:00 AM CrossFit

1 x 2 @ 120 lbs

5

Shavawn
Johnson

Open Sign in Class (This ...

1 x 2 @ 120 lbs

5

Sissy
Bojorquez

12:00 PM CrossFit

1 x 2 @ 120 lbs

6

Coach
Jaime

5:30 PM CrossFit

1 x 2 @ 115 lbs

7

Ellie
Clark

10:00 AM CrossFit

1 x 2 @ 110 lbs

8

Adriana
Cortez

12:00 PM CrossFit

1 x 2 @ 95 lbs

8

Jaclyn
Murray

6:30 PM CrossFit

1 x 2 @ 95 lbs

8

Lexi
Hart

8:30 AM CrossFit

1 x 2 @ 95 lbs

8

Rina
Lehnhoff

12:00 PM CrossFit

1 x 2 @ 95 lbs

8

Sheri
Koch

6:00 AM CrossFit

1 x 2 @ 95 lbs

9

Coach
Geo

11:00 AM OPEN GYM ONLY

1 x 2 @ 85 lbs

10

Chloe
Evans

6:30 PM CrossFit

1 x 2 @ 75 lbs

10

Gloria
Marrufo

6:30 PM CrossFit

1 x 2 @ 75 lbs

11

Caroline
Morgan

6:00 AM CrossFit

1 x 2 @ 70 lbs

11

Coach
Camille

6:00 AM CrossFit

1 x 2 @ 70 lbs