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Components

Bench Press

Flat Bench DB Flyes

Strict Dips

Metcon

Settings

WOD

03/30/17

Warm-up

A: Coaches Choice

Strength

B : Bench Press (6 x 2 )

Extra Work

C1 : Flat Bench DB Flyes (3 x 12 )

C2 : Strict Dips (3 x 12-15 )

no kipping allowed

Conditioning

D: Metcon (Time)

For Time:

100 Double Unders
50 Power Cleans 135/95
25 RIng DIps

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

Whiteboard:

Thursday, March 30, 2017

Leaderboard

Men's Bench Press
Juan Chavez	09/22/2016	1 x 1 @ 350 lbs
Justin Stidham	01/30/2020	1 x 1 @ 315 lbs
Trevor Ferrell	07/21/2016	1 x 1 @ 305 lbs

Women's Bench Press
Monica Terrell	11/09/2017	1 x 1 @ 145 lbs
Katie Wright	01/30/2020	1 x 1 @ 140 lbs
Calli Stidham	05/23/2019	1 x 1 @ 135 lbs

Male Athletes

1

Soibi
Ogbanga

5:15 AM CrossFit

1 x 2 @ 295 lbs

2

mario
gorgano

5:30 PM CrossFit

1 x 2 @ 285 lbs

2

Ricky
Calderon

5:30 PM CrossFit

1 x 2 @ 285 lbs

3

Brian
Wilcox

5:15 AM CrossFit

1 x 2 @ 265 lbs

3

JOSE
MELENDEZ

5:15 AM CrossFit

1 x 2 @ 265 lbs

3

Nicholas
Mestayer

4:30 PM CrossFit

1 x 2 @ 265 lbs

4

Alberto
Fabian

9:15 AM CrossFit

1 x 2 @ 245 lbs

4

Bryan
Steuer

5:30 PM CrossFit

1 x 2 @ 245 lbs

5

Michael
Carney

5:15 AM CrossFit

1 x 2 @ 240 lbs

6

Josh
Johnson

4:30 PM CrossFit

1 x 2 @ 235 lbs

7

Private

5:15 AM CrossFit

2 x 1 @ 225 lbs

7

Zach
Robinette

4:30 PM CrossFit

1 x 2 @ 225 lbs

8

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 215 lbs

9

Bill
Thompson

6:30 PM CrossFit

1 x 1 @ 210 lbs

10

jaron
Becerra

5:15 AM CrossFit

1 x 1 @ 205 lbs

11

James
Vultaggio

5:15 AM CrossFit

1 x 2 @ 195 lbs

12

Roger
Gauvreau

4:30 PM CrossFit

6 x 2 @ 185 lbs

12

Anil
Hussain

5:30 PM CrossFit

1 x 2 @ 185 lbs

Spot on 2nd rep

12

Pedro
Melendez

5:30 PM CrossFit

1 x 2 @ 185 lbs

13

Gary
Bowker

4:30 PM CrossFit

3 x 2 @ 165 lbs

14

Michael
Tortorich

6:30 PM CrossFit

1 x 20 @ 155 lbs

14

Charles
Lafkoff

9:15 AM CrossFit

1 x 1 @ 155 lbs

2 @ 95, 2 @ 115, 2 @ 135, 2 @ 155, fail @ 175#

15

mario
cortes

6:30 PM CrossFit

1 x 1 @ 135 lbs

Female Athletes

1

Melissa
Jacob

5:15 AM CrossFit

1 x 2 @ 130 lbs

1

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 130 lbs

2

Katie
Wright

9:15 AM CrossFit

1 x 2 @ 120 lbs

2

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 120 lbs

2

Lindsey
Martin

4:30 PM CrossFit

1 x 2 @ 120 lbs

2

Liz
Koehler

5:30 PM CrossFit

1 x 2 @ 120 lbs

3

Tammy
Gorgano

5:30 PM CrossFit

1 x 2 @ 110 lbs

4

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 105 lbs

5

Rosemary
Imbert

4:30 PM CrossFit

1 x 2 @ 95 lbs

6

Rachel
Calderon

9:15 AM CrossFit

4 x 4 @ 75 lbs

6

Linda
Ramos

9:15 AM CrossFit

2 x 3 @ 75 lbs

1x1@85#

7

Monica
Ramos

6:30 PM CrossFit

1 x 2 @ 65 lbs