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Components

DB Incline Bench

DB Floor Press

Negative BB Curls

Tempo Strict Dips

Metcon

Settings

WOD

07/13/17

Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

10 Ball Slam /MB Throw Against Wall 20/14
15 Plyo Push Ups
10 Toes 2 Bar

Strength

B1 : DB Incline Bench (5 x 8 )

B2 : DB Floor Press (5 x 8 Neutral Press )

Extra Work

C1 : Negative BB Curls (3 x 10 )

5 Sec Down

C2 : Tempo Strict Dips (3 x 10 )

5 Sec Down

Conditioning

D : Metcon (Time)

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

Power Clean 135/95
T2B Unbroken

10 KB Swings After Each Rd 70/44

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

Whiteboard:

Thursday, July 13, 2017

Leaderboard

Men's DB Incline Bench
Corey Soignet	03/21/2019	1 x 1 @ 90 lbs
Michael Gayle	06/16/2016	1 x 1 @ 90 lbs

Women's DB Incline Bench
Christine Falzon	05/05/2016	1 x 1 @ 45 lbs
Katie Wright	06/16/2016	1 x 1 @ 45 lbs
Kat Rummell	06/16/2016	1 x 1 @ 40 lbs

Male Athletes

1

Soibi
Ogbanga

5:15 AM CrossFit

1 x 8 @ 100 lbs

2

Private

5:15 AM CrossFit

1 x 8 @ 90 lbs

3

Josh
Martin

4:30 PM CrossFit

1 x 7 @ 85 lbs

1 X 8 80#

4

Greg
Loving

6:30 PM CrossFit

1 x 1 @ 75 lbs

5

jaron
Becerra

5:15 AM CrossFit

1 x 8 @ 70 lbs

5

John
Koehler

5:30 PM CrossFit

1 x 8 @ 70 lbs

50, 55, 60, 65

6

Brian
Cresswell

9:15 AM CrossFit

1 x 8 @ 55 lbs

6

Fred
McDaniel

9:15 AM CrossFit

1 x 8 @ 55 lbs

7

Byron
Black

6:30 PM CrossFit

5 x 8 @ 50 lbs

1st 25, 2nd 40, 3rd 45, 4th and 5th 50

7

Gary
Bowker

5:30 PM CrossFit

5 x 8 @ 50 lbs

8

Don
Kennedy

9:15 AM CrossFit

5 x 8 @ 40 lbs

9

stalin
santiago

5:15 AM CrossFit

5 x 8 @ 35 lbs

10

Jacob
Cresswell

9:15 AM CrossFit

1 x 1 @ 30 lbs

11

Anil
Hussain

5:30 PM CrossFit

1 x 4 @ 6 lbs

12

Charles
Lafkoff

9:15 AM CrossFit

5 x 8 @ 4 lbs

25, 35, 35, 35, 40#

13

Ryan
Zemanek

6:30 PM CrossFit

1 x 1 @ 0 lbs

35#

Female Athletes

1

Allison
Muhlbauer

9:15 AM CrossFit

1 x 8 @ 45 lbs

1

Brie
Gomez

9:15 AM CrossFit

1 x 6 @ 45 lbs

2x8 @ 40

2

Emma
Knowles

9:15 AM CrossFit

3 x 8 @ 40 lbs

2

Liz
Koehler

9:15 AM CrossFit

1 x 8 @ 40 lbs

35,35,30,25

3

haidee
santiago

5:15 AM CrossFit

5 x 8 @ 35 lbs

3

Melissa
Jacob

5:15 AM CrossFit

5 x 8 @ 35 lbs

3

Tammy
Gorgano

5:30 PM CrossFit

5 x 8 @ 35 lbs

last one 6 @35#S

3

Leslie
Eldred

5:30 PM CrossFit

3 x 8 @ 35 lbs

3

Lindsey
Martin

4:30 PM CrossFit

3 x 8 @ 35 lbs

3

Brenda
Andrews

9:15 AM CrossFit

1 x 8 @ 35 lbs

3

Katie
Wright

9:15 AM CrossFit

1 x 8 @ 35 lbs

3

Linda
Ramos

9:15 AM CrossFit

1 x 8 @ 35 lbs

4

Private

5:15 AM CrossFit

12 x 8 @ 10 lbs