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Components

Deadlift

Weighted Step-ups

DB RDL

Broad Jump

Metcon

Settings

Workout

07/21/17

Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

10 BB. Good Mornings
10 BB Back Squat
10 Jumping Lunges

Strength

B1: Deadlift (5x5 TNG)

Deadlift

B2: Weighted Step-ups (5x16 )

Extra Work

C1 : DB RDL (3x10)

Start From Top Locked Out Position

C2 : Broad Jump (3x5 max distance )

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP IN 15

10 Sumo DL 185/135
20 Wall Ball 20/14
30 Abmat Situps

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

Whiteboard:

Friday, July 21, 2017

Male Clients

1

Sam
King

5:30 PM CrossFit

1 x 5 @ 405 lbs

2

Nicholas
Mestayer

4:30 PM CrossFit

1 x 5 @ 345 lbs

3

Trey
Forbes

4:30 PM CrossFit

1 x 5 @ 315 lbs

1 x 1 @ 365

3

Zach
Robinette

4:30 PM CrossFit

1 x 5 @ 315 lbs

4

John
Koehler

4:30 PM CrossFit

1 x 5 @ 295 lbs

135, 225, 245, 275

5

Brian
Wilcox

9:15 AM CrossFit

1 x 5 @ 285 lbs

5

Jamie
Anderson

5:15 AM CrossFit

1 x 5 @ 285 lbs

6

Josh
Martin

Open Gym

1 x 5 @ 275 lbs

7

Brian
Cresswell

9:15 AM CrossFit

1 x 5 @ 205 lbs

8

charles
lafkoff

9:15 AM CrossFit

5 x 5 @ 155 lbs

135, 135, 155, 155, 155#

9

David
Carter

9:15 AM CrossFit

5 x 5 @ 132 lbs

135 135 145 150 155

Female Clients

1

Laura
Prinsen

5:30 PM CrossFit

1 x 5 @ 265 lbs

2

Rosemary
Imbert

4:30 PM CrossFit

1 x 5 @ 245 lbs

9:15 AM class

3

Brie
Gomez

Open Gym

1 x 5 @ 235 lbs

3

Emma
Knowles

4:30 PM CrossFit

1 x 5 @ 235 lbs

4

Lindsey
Martin

5:30 PM CrossFit

1 x 5 @ 225 lbs

after WOD on 7-24

5

Liz
Koehler

Open Gym

1 x 5 @ 210 lbs

Yay!

6

Katie
Wright

9:15 AM CrossFit

1 x 5 @ 180 lbs

7

haidee
santiago

9:15 AM CrossFit

1 x 1 @ 0 lbs

5 x 1 x 200m run