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Components

Bench Press

Flat Bench DB Flyes

Incline DB Curls

Strict Dips

Bench Dips

Metcon

Settings

Workout

04/13/17

Warm-up

A: Metcon (No Measure)

2 Rounds

30 Banded Press Downs
20 Banded Pull Aparts
10 Rotator Cuff Exercise w/ DB 20/10
10 GHD Sit Up
10 Toes 2 Bar

Strength

B1 : Bench Press (5 x 2 )

B2 : Flat Bench DB Flyes (5 x 10 )

Extra Work

C1 : Incline DB Curls (3 x 8 Each Arm )

Alt. Arms

C2 : Strict Dips (3 x 15 )

no kipping allowed

C3 : Bench Dips (3 x Failure )

Conditioning

D: Metcon (Time)

2 Rounds

50 Strict Push Ups
30 V ups
15 KB Swings 70/44

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Whiteboard:

Thursday, April 13, 2017

Leaderboard

Men's Bench Press
Juan Chavez	09/22/2016	1 x 1 @ 350 lbs
Justin Stidham	01/30/2020	1 x 1 @ 315 lbs
Trevor Ferrell	07/21/2016	1 x 1 @ 305 lbs

Women's Bench Press
Monica Terrell	11/09/2017	1 x 1 @ 145 lbs
Katie Wright	01/30/2020	1 x 1 @ 140 lbs
Calli Stidham	05/23/2019	1 x 1 @ 135 lbs

Male Clients

1

Soibi
Ogbanga

5:15 AM CrossFit

1 x 2 @ 280 lbs

2

Jeff
Scullark

4:30 PM CrossFit

1 x 2 @ 275 lbs

3

Brian
Wilcox

5:15 AM CrossFit

1 x 2 @ 265 lbs

3

Bryan
Steuer

5:30 PM CrossFit

1 x 1 @ 265 lbs

4

Kirk
Moore

5:15 AM CrossFit

1 x 2 @ 255 lbs

4

Nicholas
Mestayer

4:30 PM CrossFit

1 x 2 @ 255 lbs

5

Byron
Black

6:30 PM CrossFit

5 x 2 @ 235 lbs

max

6

Private

5:15 AM CrossFit

1 x 2 @ 225 lbs

6

Cody
Williams

4:30 PM CrossFit

1 x 2 @ 225 lbs

6

Willie
Ramos

5:30 PM CrossFit

1 x 2 @ 225 lbs

7

Josh
Martin

5:15 AM CrossFit

1 x 2 @ 210 lbs

225 w/help

8

Davidson
Daily

6:30 PM CrossFit

1 x 2 @ 205 lbs

8

jaron
Becerra

5:15 AM CrossFit

1 x 1 @ 205 lbs

9

Brian
Cresswell

9:15 AM CrossFit

5 x 2 @ 195 lbs

9

Bill
Thompson

6:30 PM CrossFit

1 x 2 @ 195 lbs

10

WIlliam
Renton

6:30 PM CrossFit

1 x 2 @ 185 lbs

11

Anil
Hussain

5:30 PM CrossFit

1 x 2 @ 175 lbs

1 X 2 195# with spot

12

Don
Kennedy

9:15 AM CrossFit

5 x 2 @ 165 lbs

13

mario
cortes

6:30 PM CrossFit

1 x 2 @ 115 lbs

Female Clients

1

Shelia
Garcia

4:30 PM CrossFit

1 x 2 @ 155 lbs

2

Monica
Terrell

4:30 PM CrossFit

2 x 2 @ 135 lbs

2

Emma
Knowles

5:30 PM CrossFit

1 x 2 @ 135 lbs

3

Melissa
Jacob

5:15 AM CrossFit

1 x 2 @ 125 lbs

4

Lindsey
Martin

9:15 AM CrossFit

2 x 1 @ 120 lbs

5

Yvonne
Lima

4:30 PM CrossFit

1 x 2 @ 115 lbs

6

Rosemary
Imbert

4:30 PM CrossFit

1 x 2 @ 105 lbs

1 x 1 @ 115

7

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 100 lbs

7

Caylin
Young

9:15 AM CrossFit

1 x 2 @ 100 lbs

8

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 90 lbs

9

lola
santiago

5:15 AM CrossFit

5 x 2 @ 70 lbs

9

Marisol
Sanchez

5:15 AM CrossFit

5 x 2 @ 70 lbs

10

Monica
Ramos

6:30 PM CrossFit

1 x 1 @ 60 lbs

11

Kat
Rummell

9:15 AM CrossFit

4 x 8 @ 45 lbs

12

Private

5:15 AM CrossFit

5 x 2 @ 40 lbs