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Components

RDL's

Plate Pushes

Trap bar Dead lift

Trap Bar Walk

Metcon

Settings

Workout

04/28/17

Warm-up

A: Metcon (No Measure)

5 Min Hip Mobility

2 Rounds

15 BB Good Mornings 45/35
15 BB Straight Leg DL 45/35
15 BB Back Squat 45/35
15 GHD Sit ups

Strength

B1 : RDL's (5 x 4 )

B2 : Plate Pushes (5 x Down & Back )

Extra Work

C1 : Trap bar Dead lift (3 x 8-10 )

C2 : Trap Bar Walk (3 x Down & Back )

Conditioning

D: Metcon (Time)

4 Rounds

400M Sprint

Rest 1:1

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

Whiteboard:

Friday, April 28, 2017

Leaderboard

Men's RDL's
Juan Chavez	04/15/2016	1 x 1 @ 500 lbs
Private	04/15/2016	1 x 1 @ 425 lbs
Michael Gayle	04/15/2016	1 x 1 @ 365 lbs

Women's RDL's
Rosemary Imbert	02/10/2017	1 x 1 @ 265 lbs
Kat Rummell	04/15/2016	1 x 1 @ 225 lbs
Katie Wright	11/11/2016	1 x 1 @ 210 lbs

Male Clients

1

Byron
Black

4:30 PM CrossFit

5 x 4 @ 275 lbs

Max

2

Brian
Wilcox

5:15 AM CrossFit

1 x 4 @ 255 lbs

2

Jamie
Anderson

5:15 AM CrossFit

1 x 4 @ 255 lbs

3

Derrick
Terrell

5:15 AM CrossFit

1 x 4 @ 225 lbs

3

John
Koehler

5:30 PM CrossFit

1 x 4 @ 225 lbs

135, 165, 185, 205

4

Don
Kennedy

9:15 AM CrossFit

5 x 4 @ 115 lbs

5

charles
lafkoff

9:15 AM CrossFit

5 x 5 @ 95 lbs

Female Clients

1

Rosemary
Imbert

4:30 PM CrossFit

1 x 4 @ 255 lbs

2

Emma
Knowles

9:15 AM CrossFit

1 x 4 @ 205 lbs

2

Lindsey
Martin

9:15 AM CrossFit

1 x 4 @ 205 lbs

part of me died today, look for my body in the gym

3

Katie
Wright

9:15 AM CrossFit

1 x 4 @ 200 lbs

4

Liz
Koehler

5:30 PM CrossFit

1 x 2 @ 195 lbs

just not feeling it today

5

Kimberly
Bryant

5:15 AM CrossFit

1 x 4 @ 155 lbs

4x85 4x115 4x135 4x155

6

lola
santiago

5:15 AM CrossFit

5 x 4 @ 105 lbs

6

Marisol
Sanchez

5:15 AM CrossFit

5 x 4 @ 105 lbs