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3/29/2018 - Thursday's WOD

10 minutes of:
10 Pass through
10 Green band tricep pull downs
10 boot strappers
10 Sampson Lunges

Shoulder Press (3 x 5)

Set 1 - 65% x 5
Set 2 - 75 % x 5
Set 3 - 85% x 5+

Again, these percentages are off of 90% of your 1RM. The 5+ means go for Max reps at that weight.

Metcon (AMRAP - Reps)

4 Rounds with a 2 minute break between rounds of:

Minute 1 - 15 Mason Twist (20/14) Buy in then (Movement)
Minute 2 - 12 Mason Twist Buy in then (Movement)
Minute 3 - 9 Mason Twist Buy in then (Movement)
Minute 4 - 6 Mason Twist Buy in then (Movement)

Round 1 - Movement following Mason Twist is Kettle Bell Swing (50/35)
Round 2 - Movement Following Mason Twist is Lunges
Round 3 - Movement following Mason Twist is a 25 ft Shuttle Run
Round 4 - Movement following Mason Twist is Med Ball Cleans.

Score is number total number of movements performed after the mason twist is completed.

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

Whiteboard:

Thursday, March 29, 2018

Leaderboard

Men's Shoulder Press
Edward Garcia	04/03/2018	1 x 11 @ 165 lbs
Ryan Fruchey	03/29/2018	1 x 10 @ 165 lbs
Lucian Boar	12/17/2020	1 x 12 @ 115 lbs

Women's Shoulder Press
Savannah Wallin	11/12/2018	1 x 20 @ 55 lbs
Brandi Nichter	12/22/2020	1 x 10 @ 95 lbs
Nicky Schwanz	02/20/2020	1 x 10 @ 85 lbs

Male Athletes

1

Edward
Garcia

CrossFit: 6:00 AM

1 x 11 @ 155 lbs

2

Ryan
Fruchey

CrossFit: 12:00 PM

1 x 10 @ 165 lbs

3

Rob
Warstler

CrossFit: 6:00 AM

1 x 10 @ 110 lbs

1x5@95 1x5@100

4

Joe
Secrest

CrossFit: 6:00 AM

1 x 7 @ 155 lbs

5

Scott
Krafft

CrossFit: 6:30 PM

1 x 8 @ 100 lbs

1 x 5 @ 80 1 x 5 @ 95

6

Chris
Albertin

CrossFit: 5:30 PM

1 x 6 @ 125 lbs

95 115

7

Chad
Jacquay

CrossFit: 4:30 PM

1 x 5 @ 135 lbs

7

Randy
Kilbourne

CrossFit: 12:00 PM

3 x 5 @ 135 lbs

5=95 5=115 5+2=135

8

Len
Braner

CrossFit: 6:30 PM

1 x 7 @ 95 lbs

75 - 95 lbs

9

Logan
Husted

CrossFit: 9:30 AM

1 x 5 @ 125 lbs

10

Keith
Bock

CrossFit: 7:00 AM

1 x 4 @ 140 lbs

5 @ 105, 5 @125, 4 @ 140, 3 @ 140

11

Drew
Bogs

CrossFit: 7:00 AM

1 x 1 @ 125 lbs

Female Athletes

1

Candy
Couch

CrossFit: 5:30 PM

1 x 7 @ 95 lbs

2

Anne
Duncan

CrossFit: 5:30 PM

1 x 8 @ 75 lbs

3

Nicky
Schwanz

CrossFit: 9:30 AM

1 x 5 @ 95 lbs

4

Jennifer
Bredemeyer

CrossFit: 6:00 AM

1 x 6 @ 70 lbs

1st 5 55 2nd 5 70

5

Danielle
Mowrey

CrossFit: 4:30 PM

1 x 5 @ 75 lbs

6

Kristan
Smith

CrossFit: 5:30 PM

1 x 5 @ 70 lbs

7

Cat
(Carrie) H ...

CrossFit: 6:00 AM

1 x 4 @ 70 lbs

8

Amanda
Krafft

CrossFit: 6:30 PM

1 x 5 @ 55 lbs

8

Paula
Mamani

CrossFit: 6:30 PM

1 x 5 @ 55 lbs

and 1X5 at 40; 1x5 at 50

9

Private

CrossFit: 6:30 PM

1 x 0 @ 0 lbs