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Components

Incline BB Bench Press

Plyo Push-up

Preacher Curls

Tricep Roll Backs w/DB

Metcon

Settings

Workout

04/27/17

Warm-up

A: Metcon (No Measure)

5 Min Shoulder Mobility

2 Rounds

15 Banded Pull Aparts
15 Ring Dips
15 Toes 2 Bar
10 Rotator Cuff Band Exercise

Strength

B1: Incline BB Bench Press (5 x 8 )

B2 : Plyo Push-up (5 x 10 )

Extra Work

C1 : Preacher Curls (3 x 8 Each Arm )

One Arm at a Time

C2 : Tricep Roll Backs w/DB (3 x 8 )

Conditioning

D: Metcon (Time)

10,9,8,7,6,5,4,3,2,1

KB Swings 70/44 Unbroken
Toes 2 Bar
Strict Push Ups

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

Whiteboard:

Thursday, April 27, 2017

Leaderboard

Men's Incline BB Bench Press
Donnie Martindale	09/17/2020	1 x 1 @ 235 lbs
Brian Wilcox	09/17/2020	1 x 1 @ 235 lbs
jaron Becerra	09/17/2020	1 x 1 @ 195 lbs

Women's Incline BB Bench Press
Rosemary Imbert	07/17/2020	1 x 1 @ 132 lbs
Monica Terrell	09/17/2020	1 x 1 @ 120 lbs
Katie Wright	04/14/2016	1 x 1 @ 40 lbs

Male Clients

1

mario
gorgano

5:30 PM CrossFit

1 x 8 @ 100 lbs

2

Soibi
Ogbanga

5:15 AM CrossFit

1 x 8 @ 80 lbs

3

Brian
Wilcox

5:15 AM CrossFit

2 x 8 @ 70 lbs

4

jaron
Becerra

5:15 AM CrossFit

2 x 8 @ 60 lbs

4

Alberto
Fabian

9:15 AM CrossFit

1 x 8 @ 60 lbs

4

Fred
McDaniel

9:15 AM CrossFit

1 x 6 @ 60 lbs

5

Willie
Ramos

4:30 PM CrossFit

5 x 2 @ 55 lbs

5

Donnie
Martindale

4:30 PM CrossFit

1 x 8 @ 55 lbs

5

Brian
Cresswell

4:30 PM CrossFit

1 x 1 @ 55 lbs

4 rounds at 45 cause 55 was wayyyyyyyyyy too much

6

Anil
Hussain

4:30 PM CrossFit

1 x 8 @ 50 lbs

6

Davidson
Daily

6:30 PM CrossFit

1 x 8 @ 50 lbs

6

Jamie
Anderson

5:15 AM CrossFit

1 x 8 @ 50 lbs

6

John
Koehler

6:30 PM CrossFit

1 x 8 @ 50 lbs

7

Raymond
Ayala

5:15 AM CrossFit

3 x 8 @ 45 lbs

1 set 35

8

Don
Kennedy

9:15 AM CrossFit

5 x 8 @ 40 lbs

9

Edson
Munoz

9:15 AM CrossFit

5 x 5 @ 35 lbs

10

charles
lafkoff

9:15 AM CrossFit

5 x 8 @ 20 lbs

11

mario
cortes

9:15 AM CrossFit

5 x 8 @ 15 lbs

Female Clients

1

Tammy
Gorgano

5:30 PM CrossFit

2 x 8 @ 40 lbs

1

Katie
Wright

9:15 AM CrossFit

1 x 8 @ 40 lbs

1

Shelia
Garcia

5:30 PM CrossFit

1 x 8 @ 40 lbs

2

Melissa
Jacob

5:15 AM CrossFit

3 x 8 @ 35 lbs

2

Emma
Knowles

9:15 AM CrossFit

1 x 8 @ 35 lbs

2

Monica
Terrell

4:30 PM CrossFit

1 x 8 @ 35 lbs

2

Rosemary
Imbert

4:30 PM CrossFit

1 x 8 @ 35 lbs

3

haidee
santiago

5:15 AM CrossFit

4 x 8 @ 30 lbs

3

Lindsey
Martin

9:15 AM CrossFit

4 x 8 @ 30 lbs

4

lola
santiago

5:15 AM CrossFit

5 x 8 @ 25 lbs

5

Kat
Rummell

9:15 AM CrossFit

3 x 7 @ 20 lbs

6

Marisol
Sanchez

5:15 AM CrossFit

5 x 8 @ 15 lbs