Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Settings

Workout

Mon 1-28-19

1: Bench Press (5x5)

• Build up to your (70% - 80%) then do all reps at that weight
• Think about bar path and lower body positioning

2: Metcon (Time)

Metcon (3 rounds for time)
(14/12) Cals on Ass. Bike
15 Sumo Deadlift High Pulls
20 Wall Balls (20/14)

Weight on Metcon needs to be scaled so that you can do first two rounds unbroken or you set the bar / or ball down one time

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

Whiteboard:

Monday, January 28, 2019

Clients:

Leaderboard

Bench Press
Steve South	05/23/2022	5 x 5 @ 255 lbs
Moses Vasquez	08/17/2021	5 x 5 @ 255 lbs
Patrick Oran	06/24/2022	5 x 5 @ 245 lbs

Clients

1

Steve
Marik

6:30 PM WOD

5 x 5 @ 235 lbs

2

Ben
Morehouse

4:30 PM WOD

5 x 5 @ 225 lbs

2

Perry
DeJoode

5:30 PM WOD

5 x 5 @ 225 lbs

3

Jason
Murphy

5:30 PM WOD

5 x 5 @ 205 lbs

4

John
Harrington

6:00 AM WOD

5 x 5 @ 185 lbs

4

Jon
Erickson

12:00 PM WOD

5 x 5 @ 185 lbs

4

Tom
Dalke

3:30 Open Gym

5 x 5 @ 185 lbs

5

Grant
Shaw

6:00 AM WOD

5 x 5 @ 175 lbs

6

Alex
Przybylowski

6:00 AM WOD

5 x 5 @ 165 lbs

6

Boaz
Blair

12:00 PM WOD

5 x 5 @ 165 lbs

6

Casey
Lucas

6:30 PM WOD

5 x 5 @ 165 lbs

6

David
Ludi

5:30 PM WOD

5 x 5 @ 165 lbs

6

Gabriel
Darland

4:30 PM WOD

5 x 5 @ 165 lbs

6

Michael
George

5:30 PM WOD

5 x 5 @ 165 lbs

7

Erick
Hernandez

6:30 PM WOD

5 x 5 @ 155 lbs

7

John
Graham

6:00 AM WOD

5 x 5 @ 155 lbs

8

Josh
Hunt

6:00 AM WOD

5 x 5 @ 145 lbs

9

Troy
Willis

5:00 AM WOD

5 x 10 @ 125 lbs

last 3 rds

10

Amy
Holcomb

4:30 PM WOD

5 x 5 @ 115 lbs

10

Mark
A. Toma

5:30 PM WOD

5 x 5 @ 115 lbs

10

Theresa
Williams

4:30 PM WOD

5 x 5 @ 115 lbs

11

Tishri
DeGraw

6:00 AM WOD

5 x 5 @ 105 lbs

11

Toni
Blair

5:30 PM WOD

5 x 5 @ 105 lbs

12

Alexis
Shimada

6:00 AM WOD

5 x 5 @ 95 lbs

12

Joyce
Kintz

4:30 PM WOD

5 x 5 @ 95 lbs

12

Veronica
Wilcox

12:00 PM WOD

5 x 5 @ 95 lbs

13

Jordan
Biehle

9:30 AM CrossFit

5 x 5 @ 85 lbs

13

Luisa
Nunez

3:30 Open Gym

5 x 5 @ 85 lbs

14

Caitlin
Smith

5:30 PM WOD

5 x 5 @ 75 lbs

15

Janna
Curtis

3:30 Open Gym

5 x 5 @ 70 lbs

16

Dana
Toma

5:30 PM WOD

5 x 5 @ 65 lbs

17

Gab
Ludi

5:30 PM WOD

5 x 5 @ 45 lbs