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5/16/2018 - Wednesday's WOD

Floor Press (1 x 1)

All numbers are based off of 90% of your 1 RM.
1 x 5 at 75%
1 x 3 at 85%
1 x 1+ at 95% (Don't forget the +)

3 rounds:
200 Meter Run
10 Sampson Lunges
10 windmills

Metcon (Time)

50 Air Squats
40 Push Ups
30 Sit Ups
20 Wall Balls (20/14)(10/9)
10 Burpees to a plate
50 OH Walking Lunges (45/25) Plate
40 Mason Twists (20/14)
30 Kettlebell Swings (53/35)
20 Box Jumps (24/20)
10 Burpees to a plate

25 minute time cap

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

Whiteboard:

Wednesday, May 16, 2018

Leaderboard

Men's Floor Press
Lucian Boar	05/16/2018	1 x 6 @ 250 lbs

Women's Floor Press
Misty Wallin	11/07/2018	1 x 12 @ 110 lbs

Male Clients

1

Jake
Weaver

CrossFit: 9:30 AM

1 x 10 @ 255 lbs

BENCH

2

Cory
Schmidt

CrossFit: 4:30 PM

1 x 7 @ 295 lbs

3

Logan
Husted

CrossFit: 9:30 AM

1 x 7 @ 230 lbs

BENCH

4

Ryan
Fruchey

CrossFit: 12:00 PM

1 x 5 @ 305 lbs

5

Lucian
Boar

CrossFit: 6:30 PM

1 x 6 @ 250 lbs

6

Joe
Secrest

CrossFit: 6:00 AM

1 x 5 @ 265 lbs

7

Corey
Schwanz

CrossFit: 6:00 AM

1 x 7 @ 175 lbs

8

Drew
Bogs

CrossFit: 7:00 AM

1 x 4 @ 145 lbs

9

Ilia
Anguelov

CrossFit: 12:00 PM

1 x 1 @ 315 lbs

BENCH

10

Jon
Mansfield

CrossFit: 12:00 PM

1 x 1 @ 195 lbs

Female Clients

1

Kristen
Hines

CrossFit: 9:30 AM

1 x 10 @ 105 lbs

2

Misty
Wallin

CrossFit: 6:00 AM

1 x 5 @ 130 lbs

3

Lisa
Michelsen

CrossFit: 6:00 AM

1 x 5 @ 115 lbs

First time. 115 hard but got 5. Don't think maxed yet.

4

Shelle
Pabla

CrossFit: 6:00 AM

1 x 5 @ 100 lbs

5

Madison
Kilgus

CrossFit: 9:30 AM

1 x 4 @ 100 lbs

6

Private

CrossFit: 9:30 AM

1 x 3 @ 125 lbs

7

Lisa
Gehlhausen

CrossFit: 7:00 AM

1 x 2 @ 115 lbs

8

Private

CrossFit: 6:30 PM

1 x 0 @ 0 lbs

8

Paula
Mamani

CrossFit: 7:00 AM

1 x 60 @ 0 lbs

1x5@50; 1x3@55