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Workout

3.18.20

Happy Birthday Chris Godfrey!

Warm Up
50 Dubs or 100 Singles
20 Push ups

Bench Press ( Every 2:30 x 4, 6 Bench Press)

Take 10minutes and warm up to about 70-75% and do all sets at same weight

Metcon (AMRAP - Rounds and Reps)

18min AMRAP

8 Pull ups
30 Push ups
8 Calories
30 Wall balls
8 Deadlifts

With 5 different movements in todays workout be mindful of your transitions, they can eat up a lot of time. Use a heavy barbell today and Grind through this long one. Aim to complete 4+ rounds

Cool Down
Grab a foam roller or lacrosse ball and mash your sore muscles

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

Whiteboard:

Wednesday, March 18, 2020

Leaderboard

Men's Bench Press
Gary Barlow	04/22/2021	4 x 6 @ 235 lbs
Mike Kumbat	03/04/2021	4 x 6 @ 230 lbs
Herbert Segura	04/22/2021	4 x 6 @ 225 lbs

Women's Bench Press
Heather Hesselgesser	06/02/2021	4 x 6 @ 125 lbs
Stephanie Warson	09/14/2020	4 x 6 @ 105 lbs
Anna Fritz	11/08/2021	4 x 6 @ 95 lbs

Male Clients

1

Dylan
Placher

5:30 pm CrossFit

4 x 6 @ 225 lbs

1

Mike
Kumbat

9:00 AM CrossFit

4 x 6 @ 225 lbs

2 x 205 2 x 225

2

Graham
Scott

5:30 pm CrossFit

4 x 6 @ 205 lbs

Last two of set 4 with spotter

3

Wade
Memmott

9:00 AM CrossFit

4 x 6 @ 185 lbs

missed very last rep on last set

4

Ken
Saksa

5:00 AM CrossFit

4 x 6 @ 175 lbs

5

Costa
Poulias

8:00 am CrossFit

4 x 6 @ 155 lbs

6

Kevin
Potter

11:45 AM CrossFit

4 x 6 @ 145 lbs

6

Massimo
Hagen

5:00 AM CrossFit

4 x 6 @ 145 lbs

could have increased

Female Clients

1

Jean
Schumacher

5:00 AM CrossFit

4 x 6 @ 95 lbs

1 set at 85

2

Lori
Bevins

6:00 am CrossFit

4 x 6 @ 60 lbs

3

Marilyn
Stein

8:00 am CrossFit

4 x 6 @ 55 lbs

4

Leanne
Flama

5:30 pm CrossFit

4 x 6 @ 50 lbs