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Dumbbell Bench Press

Metcon

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Workout

Fri 9-28-18

1: Billy's Warm Up

3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks

2: Dumbbell Bench Press (6x10 AHAP)

2 Dumbbells

Accessory work: 6x6 inverted rows with 2 sec. pause and at the top. Underhand grip: https://youtu.be/q9w2PZD8ygc

3: Metcon (Time)

10 rounds for time:
3 Ring Muscle Ups
10 Dumbbell Snatch (50/35)
Run 100m

Basic: 6 -8 runds, 6 Seated pull ups instead of MU.
Int: 6 pull ups or 3 banded MU.
Adv: As written

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

Whiteboard:

Friday, September 28, 2018

Clients:

Male Clients

1

Steve
South

9:30 AM WOD

6 x 10 @ 70 lbs

1 x 3 @ 100

1

Tony
Moul

12:00 PM WOD

6 x 10 @ 70 lbs

2

Aaron
Gerken

5:30 PM WOD

6 x 10 @ 65 lbs

2

Chris
Dunlap

3:30 PM WOD

6 x 10 @ 65 lbs

2

Curt
Wagner

3:30 PM WOD

6 x 10 @ 65 lbs

2

Rick
Metzger

9:30 AM WOD

6 x 10 @ 65 lbs

3

Kip
Patterson

5:00 AM WOD

6 x 10 @ 55 lbs

3

Michael
Toma

3:30 Open Gym

6 x 10 @ 55 lbs

3

Perry
DeJoode

6:00 AM WOD

6 x 10 @ 55 lbs

3

Reid
Holcomb

5:00 AM WOD

6 x 10 @ 55 lbs

3

TIMMY

12:00 PM WOD

6 x 10 @ 55 lbs

4

Kristopher
Elliott

12:00 PM WOD

6 x 12 @ 50 lbs

4

Alex
Przybylowski

5:30 PM WOD

6 x 10 @ 50 lbs

4

Collin
Kayser

12:00 PM WOD

6 x 10 @ 50 lbs

4

John
Harrington

6:00 AM WOD

6 x 10 @ 50 lbs

4

Joseph
McClish

6:30 PM WOD

6 x 10 @ 50 lbs

4

Kasen
McGraw

12:00 PM WOD

6 x 10 @ 50 lbs

4

Kody
Sporseen

9:30 AM CrossFit

6 x 10 @ 50 lbs

4

Matt
Polacek

12:00 PM WOD

6 x 10 @ 50 lbs

4

Mike
McIntosh

6:30 PM WOD

6 x 10 @ 50 lbs

4

Paul
Vasend

5:00 AM WOD

6 x 10 @ 50 lbs

4

Sam
Weitnauer

5:30 PM WOD

6 x 10 @ 50 lbs

4

Shane
Doyle

6:00 AM WOD

6 x 10 @ 50 lbs

almost made all of them

4

Shawn
Johnson

5:30 PM WOD

6 x 10 @ 50 lbs

4

Steve
Marik

6:30 PM WOD

6 x 10 @ 50 lbs

4

Thanh
Vo

5:00 AM WOD

6 x 10 @ 50 lbs

5

Conner
Winkler

9:30 AM WOD

6 x 10 @ 40 lbs

5

Dale
Mizer

6:00 AM WOD

6 x 10 @ 40 lbs

5

Michael
Robinson

4:30 PM WOD

6 x 10 @ 40 lbs

Worked up to 3 sets at 40#

6

David
Ludi

5:30 PM WOD

6 x 10 @ 35 lbs

6

Jonathan
Murry

6:00 AM WOD

6 x 10 @ 35 lbs

6

Michael
George

5:30 PM WOD

6 x 10 @ 35 lbs

6

Michael
Raaf

6:00 AM WOD

6 x 10 @ 35 lbs

7

Mark
A. Toma

5:30 PM WOD

6 x 10 @ 25 lbs

7

Sawyer
Mizer

6:00 AM WOD

6 x 10 @ 25 lbs

8

Billy
Montgomery

4:30 PM WOD

4 x 10 @ 70 lbs

8

Ryan
Wuest

12:00 PM WOD

4 x 10 @ 130 lbs

65# dbs, couldn't hang

Female Clients

1

Theresa
Williams

3:30 Open Gym

6 x 10 @ 70 lbs

35 lb dumbbells

2

Ali
Parkerson

12:00 PM WOD

6 x 10 @ 60 lbs

2x30s

2

Amanda
Koonce

4:30 PM WOD

6 x 10 @ 60 lbs

30# dbs

2

Cheryl
Pellegrini

5:00 AM WOD

6 x 10 @ 60 lbs

2 30# DBs

2

Colleen
Frazier

5:00 AM WOD

6 x 10 @ 60 lbs

30#DB

3

Andrea
Fugate

3:30 PM WOD

6 x 10 @ 50 lbs

3

Lisa
Udland

12:00 PM WOD

6 x 10 @ 50 lbs

25# x 2

3

Melissa
Hedstrom

8:30 AM WOD

6 x 10 @ 50 lbs

3

Shawnette
Anderson

8:30 AM WOD

6 x 10 @ 50 lbs

4

Delia
Miranda

8:30 AM WOD

6 x 10 @ 40 lbs

20 lb db

4

KIRA
DACZEWITZ

5:00 AM WOD

6 x 10 @ 40 lbs

5

Amy
Welsh

6:00 AM WOD

6 x 10 @ 35 lbs

35# dumbbells

6

brenda
harrington

12:00 PM WOD

6 x 10 @ 30 lbs

6

Kay
Metzger

8:30 AM WOD

6 x 10 @ 30 lbs

6

Nikki
Nelson

9:30 AM WOD

6 x 10 @ 30 lbs

7

Amica
Cooke

9:30 AM WOD

6 x 10 @ 25 lbs

7

Lynette
Hawkins

9:30 AM WOD

6 x 10 @ 25 lbs

7

Toni
Blair

9:30 AM CrossFit

6 x 10 @ 25 lbs

8

Denise
P

12:00 PM WOD

6 x 10 @ 20 lbs

Last round 25#

8

Gab
Ludi

5:30 PM WOD

6 x 10 @ 20 lbs

8

Hayli
Librande

9:30 AM WOD

6 x 10 @ 20 lbs

8

Jenn
Graham

6:00 AM WOD

6 x 10 @ 20 lbs

8

Jody
Chase

6:30 PM WOD

6 x 10 @ 20 lbs

8

Toni
Aldana

6:00 AM WOD

6 x 10 @ 20 lbs

9

Courtney
Prokosch

9:30 AM CrossFit

6 x 10 @ 15 lbs

9

Dana
Toma

5:30 PM WOD

6 x 10 @ 15 lbs

9

Rachel
Toma

5:30 PM WOD

6 x 10 @ 15 lbs

9

Sherrill
Conley

8:30 AM WOD

6 x 10 @ 15 lbs

10

Sheri
Baker

8:30 AM WOD

7 x 6 @ 80 lbs

10

Amy
Tooley

9:30 AM WOD

5 x 10 @ 30 lbs

1x35