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Components

Thruster

Metcon

Settings

Workout

Mon 8-12-19s

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Thruster (EMOM 12)

Thruster

2 reps every minute. As heavy as possible.

3: Metcon (Time)

21-15-9
Front squat@95/65
Burpees over the bar

RX+ 115/85 and bar facing burpees

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

Whiteboard:

Monday, August 12, 2019

Clients:

Male Clients

1

Andrew
Barcomb

4:30 PM WOD

12 x 2 @ 215 lbs

2

Cody
Labahn

3:30 PM WOD

12 x 2 @ 205 lbs

2

Mike
McIntosh

3:30 PM WOD

12 x 2 @ 205 lbs

3

Chris
Dunlap

4:30 PM WOD

12 x 2 @ 185 lbs

3

Steve
South

9:30 AM WOD

12 x 2 @ 185 lbs

4

Joe
Chase

6:30 PM WOD

12 x 2 @ 165 lbs

4

Matthew
Ptacek

4:30 PM WOD

12 x 2 @ 165 lbs

5

Shawn
Johnson

12:00 PM WOD

12 x 2 @ 155 lbs

6

Collin
Kayser

4:30 PM WOD

12 x 2 @ 135 lbs

6

Paul
Jones

4:30 PM WOD

12 x 2 @ 135 lbs

Claire 45lb

6

TIMMY

3:30 PM WOD

12 x 2 @ 135 lbs

7

Kristopher
Elliott

4:30 PM WOD

12 x 2 @ 130 lbs

8

Dale
Mizer

6:00 AM WOD

12 x 2 @ 125 lbs

8

Librado
Soto

5:30 PM WOD

12 x 2 @ 125 lbs

8

Matt
Polacek

12:00 PM WOD

12 x 2 @ 125 lbs

9

Adolfo
Aldana

6:00 AM WOD

12 x 2 @ 115 lbs

9

Andy
Frank

12:00 PM WOD

12 x 2 @ 115 lbs

9

Brian
Houston

3:30 PM WOD

12 x 2 @ 115 lbs

9

Conner
Winkler

9:30 AM WOD

12 x 2 @ 115 lbs

9

Keith
Sekishiro

5:30 PM WOD

12 x 2 @ 115 lbs

9

Shane
Doyle

5:00 AM WOD

12 x 2 @ 115 lbs

10

Garry
Plotts

3:30 PM WOD

12 x 2 @ 95 lbs

10

Robert
Salberg

12:00 PM WOD

12 x 2 @ 95 lbs

10

Scott
Bloom

8:30 AM WOD

12 x 2 @ 95 lbs

11

Ryan
Roque

12:00 PM WOD

12 x 2 @ 55 lbs

Female Clients

1

Heather
Leaks

6:30 PM WOD

12 x 2 @ 125 lbs

2

Melissa
Maurer

6:30 PM WOD

12 x 2 @ 115 lbs

3

Ali
Parkerson

12:00 PM WOD

12 x 2 @ 110 lbs

all but 2 rds at 115

4

Colleen
Frazier

5:00 AM WOD

12 x 2 @ 105 lbs

Last 3 @ 110#

4

Krista
Rogue

4:30 PM WOD

12 x 2 @ 105 lbs

5

Bri
Squat Quee ...

4:30 PM WOD

12 x 2 @ 95 lbs

5

Jenni
Bollmann

8:30 AM WOD

12 x 2 @ 95 lbs

6

Jody
Chase

6:30 PM WOD

12 x 2 @ 90 lbs

7

Courtney
Prokosch

6:00 AM WOD

12 x 2 @ 85 lbs

5r @ 65#, 4r @75#, and 3r @ 85#

7

Lynette
Hawkins

9:30 AM WOD

12 x 2 @ 85 lbs

7

Olivia
Dias

6:00 AM WOD

12 x 2 @ 85 lbs

8

Tiana
Aldana

6:30 PM WOD

12 x 2 @ 80 lbs

9

Britni
Soto

5:30 PM WOD

12 x 2 @ 75 lbs

10

Brittni
Schomus

9:30 AM WOD

12 x 2 @ 65 lbs

10

Jessica
Warburton

5:30 PM WOD

12 x 2 @ 65 lbs

10

Kay
Metzger

8:30 AM WOD

12 x 2 @ 65 lbs

10

Livie
Foley

9:30 AM WOD

12 x 2 @ 65 lbs

10

Lori
Pietrok

9:30 AM WOD

12 x 2 @ 65 lbs

10

Melissa
Gonzalez

6:30 PM WOD

12 x 2 @ 65 lbs

10

Shannon
Boling

9:30 AM WOD

12 x 2 @ 65 lbs

10

Susan
Taylor

5:30 PM WOD

12 x 2 @ 65 lbs

11

Hayli
Librande

12:00 PM WOD

12 x 2 @ 60 lbs

with dbs

12

Private

6:00 AM WOD

12 x 2 @ 55 lbs

12

Julia
Alpernas

5:00 AM WOD

12 x 2 @ 55 lbs

12

Ruby
Martinez

5:00 AM WOD

12 x 2 @ 55 lbs

13

Sherrill
Conley

8:30 AM WOD

12 x 2 @ 45 lbs

14

Denise
P

12:00 PM WOD

12 x 2 @ 35 lbs

15

Laurelin
Whitfield

4:30 PM WOD

12 x 2 @ 25 lbs

16

Amanda
Koonce

12:00 PM WOD

12 x 2 @ 0 lbs

12/2 125# front squats

16

Sarah
Taylor-Green

12:00 PM WOD

8 x 2 @ 55 lbs

16

Cheryl
Pellegrini

5:00 AM WOD

3 x 2 @ 70 lbs

2x2@55# 2x2@60# 5x2@65#