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Workout

Thur 10-18-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Bench Press (EMOM 16:00)

Bench Press

EMOM 16:00
Even min. - plank 45 sec with 25/15# plate
Odd min. - 4 bench press

3: Metcon (AMRAP - Reps)

AMRAP 16:00
Row 16/14 calories
Run 200m

score is total calories
Basic: 12/10 cal
Int: 14/ 12 cal
Adv: as written

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

Whiteboard:

Thursday, October 18, 2018

Clients:

Male Clients

1

Michael
Keefer

12:00 PM WOD

8 x 4 @ 275 lbs

2

Hugh
Barnett

5:30 PM WOD

8 x 4 @ 225 lbs

3

Bjoern
Bollmann

3:30 PM WOD

8 x 4 @ 215 lbs

4

Ben
Morehouse

4:30 PM WOD

8 x 4 @ 205 lbs

4

John
Richey

4:30 PM WOD

8 x 4 @ 205 lbs

4

Perry
DeJoode

4:30 PM WOD

8 x 4 @ 205 lbs

5

Mike
McIntosh

5:30 PM WOD

8 x 4 @ 195 lbs

6

Jason
Murphy

5:30 PM WOD

8 x 4 @ 185 lbs

6

Matt
Polacek

5-7 AM Open Gym

8 x 4 @ 185 lbs

6

Paul
Jones

4:30 PM WOD

8 x 4 @ 185 lbs

6

Trevor
Watson

6:00 AM WOD

8 x 4 @ 185 lbs

first two sets were 205

7

Chris
Rasmussen

5:30 PM WOD

8 x 4 @ 175 lbs

Did last 3 planks without weight others with 25

8

Alex
Przybylowski

6:30 PM WOD

8 x 4 @ 155 lbs

8

Ethan
Talmage

3:30 PM WOD

8 x 4 @ 155 lbs

8

John
Harrington

6:00 AM WOD

8 x 4 @ 155 lbs

8

Michael
Harrington

6:00 AM WOD

8 x 4 @ 155 lbs

last few sets were sets of 3

9

Curtis
Rue

5:30 PM WOD

8 x 4 @ 145 lbs

9

Jeffrey
Lowe

6:30 PM WOD

8 x 4 @ 145 lbs

25# plank

10

John
Foley

12:00 PM WOD

8 x 4 @ 135 lbs

4@ 185, 2 @ 165

10

John
Graham

6:00 AM WOD

8 x 4 @ 135 lbs

10

Nick
Williams

4:30 PM WOD

8 x 4 @ 135 lbs

10

Ryan
Geser

12:00 PM WOD

8 x 4 @ 135 lbs

11

Bill
Berman

5-7 AM Open Gym

8 x 4 @ 115 lbs

11

Mike
Petrone

5:30 PM WOD

8 x 4 @ 115 lbs

12

David
Ludi

5:30 PM WOD

8 x 4 @ 95 lbs

12

Robert
Salberg

5:30 PM WOD

8 x 4 @ 95 lbs

plus 160 sit ups

13

TIMMY

4:30 PM WOD

8 x 4 @ 65 lbs

65# DB

14

Jonathan
Murry

6:00 AM WOD

6 x 4 @ 135 lbs

+ 2 x 4 115

14

Kip
Patterson

6:00 AM WOD

6 x 4 @ 185 lbs

last two sets of 165#

14

Private

5-7 AM Open Gym

2 x 4 @ 155 lbs

14

Steve
South

9:30 AM WOD

2 x 4 @ 275 lbs

14

Conner
Winkler

9:30 AM WOD

1 x 4 @ 155 lbs

1 plank @115

Female Clients

1

Amanda
Koonce

4:30 PM WOD

8 x 4 @ 105 lbs

1

Amy
Welsh

6:00 AM WOD

8 x 4 @ 105 lbs

2

Jenni
Bollmann

9:30 AM WOD

8 x 4 @ 100 lbs

planks W/15#

3

Amy
Holcomb

6:30 PM WOD

8 x 4 @ 95 lbs

3

Claire
Nettleton

9:30 AM WOD

8 x 4 @ 95 lbs

3

Shawnette
Anderson

9:30 AM WOD

8 x 4 @ 95 lbs

4

Ali
Gehring

3:30 PM WOD

8 x 4 @ 85 lbs

4

Private

9:30 AM WOD

8 x 4 @ 85 lbs

4

Nikki
Moore

4:30 PM WOD

8 x 4 @ 85 lbs

4

Sarah
Taylor-Green

4:30 PM WOD

8 x 4 @ 85 lbs

4

Sheri
Baker

9:30 AM WOD

8 x 4 @ 85 lbs

Tried 100 but didnt have ok form until i got to 85.

5

Monica
Petrone

5:30 PM WOD

8 x 4 @ 80 lbs

6

Private

5-7 AM Open Gym

8 x 4 @ 75 lbs

6

Hayli
Librande

9:30 AM WOD

8 x 4 @ 75 lbs

15# plank

6

Heidi
Zuk

6:00 AM WOD

8 x 4 @ 75 lbs

6

Joyce
Kintz

3:30 Open Gym

8 x 4 @ 75 lbs

6

Pam
Smith

5-7 AM Open Gym

8 x 4 @ 75 lbs

6

Tabitha
Dean

4:30 PM WOD

8 x 4 @ 75 lbs

7

Lynette
Hawkins

12:00 PM WOD

8 x 4 @ 70 lbs

8

Angelica
Gress

5-7 AM Open Gym

8 x 4 @ 65 lbs

8

Caitlin
Smith

4:30 PM WOD

8 x 4 @ 65 lbs

8

Kay
Metzger

9:30 AM WOD

8 x 4 @ 65 lbs

8

Liz
Marik

4:30 PM WOD

8 x 4 @ 65 lbs

9

Emily
Curtis

6:30 PM WOD

8 x 4 @ 60 lbs

10

Private

4:30 PM WOD

8 x 4 @ 55 lbs

10

Heidi
Chin

12:00 PM WOD

8 x 4 @ 55 lbs

unweighted planks

11

Denise
P

12:00 PM WOD

8 x 4 @ 45 lbs

11

Gab
Ludi

5:30 PM WOD

8 x 4 @ 45 lbs

12

Lindsey
Angell

5:30 PM WOD

8 x 4 @ 35 lbs

13

Katie
Ingram

6:30 PM WOD

8 x 4 @ 0 lbs

85lbs