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4/23/2018 - Monday's WOD

2 rounds
10 (90 degree) shoulder rotation on the floor
10 Banded T pulls (light band red/blue)
10 banded pass through with same band.

Then:
2 Rounds
10 Lunges with a twist
10 Frankensteins

Shoulder Press (Find a new 1 Rep Max!!)

Metcon (Time)

250 M Row - alternating with a partner for 10 rounds each.

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

Whiteboard:

Monday, April 23, 2018

Leaderboard

Men's Shoulder Press
Lucian Boar	01/14/2021	1 x 1 @ 147 lbs

Women's Shoulder Press
Misty Wallin	12/04/2018	1 x 1 @ 110 lbs

Male Clients

1

Joe
Secrest

CrossFit: 4:30 PM

1 x 1 @ 220 lbs

1

Ryan
Fruchey

CrossFit: 12:00 PM

1 x 1 @ 220 lbs

2

David
Stahl

CrossFit: 7:00 AM

1 x 1 @ 170 lbs

3

Keith
Bock

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

3

Rob
Warstler

CrossFit: 6:30 PM

1 x 1 @ 155 lbs

3

Ryan
Singerman

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

hard

4

Chad
Jacquay

CrossFit: 4:30 PM

1 x 1 @ 145 lbs

4

Logan
Husted

CrossFit: 9:30 AM

1 x 1 @ 145 lbs

4

Trevor
Derby

CrossFit: 5:30 PM

1 x 1 @ 145 lbs

5

Chris
Albertin

CrossFit: 6:30 PM

1 x 1 @ 135 lbs

5

Private

CrossFit: 9:30 AM

1 x 1 @ 135 lbs

5

Randy
Kilbourne

CrossFit: 12:00 PM

1 x 1 @ 135 lbs

6

Drew
Bogs

CrossFit: 7:00 AM

1 x 1 @ 125 lbs

7

Jon
Mansfield

CrossFit: 12:00 PM

1 x 1 @ 115 lbs

7

Pat
Dooley

CrossFit: 5:30 PM

1 x 1 @ 115 lbs

8

Bradley
George

CrossFit: 4:30 PM

1 x 1 @ 105 lbs

Female Clients

1

Candy
Couch

CrossFit: 4:30 PM

1 x 1 @ 120 lbs

2

Brandi
Nichter

CrossFit: 7:00 AM

1 x 1 @ 115 lbs

2

Caryn
Garton

CrossFit: 4:30 PM

1 x 1 @ 115 lbs

3

Private

CrossFit: 9:30 AM

1 x 1 @ 105 lbs

3

Nicky
Schwanz

CrossFit: 7:00 AM

1 x 1 @ 105 lbs

4

Kristen
Hines

CrossFit: 9:30 AM

1 x 1 @ 95 lbs

5

Jodi
Moore

CrossFit: 4:30 PM

1 x 1 @ 90 lbs

5

Lauren
Loy

CrossFit: 9:30 AM

1 x 1 @ 90 lbs

5

Samantha
Hans

CrossFit: 4:30 PM

1 x 1 @ 90 lbs

6

Amanda
Benz

CrossFit: 9:30 AM

1 x 1 @ 85 lbs

6

Annie
Giddens

CrossFit: 5:30 PM

1 x 1 @ 85 lbs

6

Jennifer
Bredemeyer

CrossFit: 7:00 AM

1 x 1 @ 85 lbs

6

Karen
Norrick

CrossFit: 6:00 AM

1 x 1 @ 85 lbs

7

Amber
Simons

CrossFit: 9:30 AM

1 x 1 @ 80 lbs

8

Madison
Kilgus

CrossFit: 9:30 AM

1 x 1 @ 75 lbs

8

Melissa
Walda

CrossFit: 6:00 AM

1 x 1 @ 75 lbs

9

Becki
Jacquay

CrossFit: 4:30 PM

1 x 1 @ 70 lbs

9

Kelci
Burnham

CrossFit: 12:00 PM

1 x 1 @ 70 lbs

10

Connie
Ousley

CrossFit: 4:30 PM

1 x 1 @ 65 lbs

10

Lindsey
Hurley

CrossFit: 12:00 PM

1 x 1 @ 65 lbs

11

Jennifer
Mcdunnough

CrossFit: 4:30 PM

1 x 1 @ 60 lbs

11

Paula
Mamani

CrossFit: 5:30 PM

1 x 1 @ 60 lbs

12

Brittany
George

CrossFit: 4:30 PM

1 x 1 @ 55 lbs

12

Melissa
Secrest

CrossFit: 9:30 AM

1 x 1 @ 55 lbs

13

Private

CrossFit: 12:00 PM

1 x 1 @ 0 lbs