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Workout

12/26/2018 - Wednesday's WOD

5 Minutes of mobility, then:
3 Rounds:
10 Windmills
10 Sampson lunges
10 Thoracic rotations
10 Good Mornings

Push Press

1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%

* Remember all of these weights are at 90% of your 1RM.

Metcon (AMRAP - Reps)

Partner wod, split reps as desired.

100 Double Unders
100 Sit ups
100 Double Unders
80 Kettle Bell Swings (53/35)
100 Double Unders
60 Pull ups
100 Double Unders
40 Single Arm Dumbell Hang Clean & Jerks (50/35)
100 Double Unders
20 Push Ups

AMRAP 20

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

Whiteboard:

Wednesday, December 26, 2018

Leaderboard

Men's Push Press
Lucian Boar	05/14/2018	1 x 5 @ 155 lbs

Women's Push Press
Misty Wallin	12/17/2018	1 x 12 @ 115 lbs

Male Clients

1

Rob
Warstler

CrossFit: 9:30 AM

1 x 8 @ 175 lbs

2

Ryan
Fruchey

CrossFit: 4:30 PM

1 x 6 @ 225 lbs

185/205/225

3

Randy
Kilbourne

CrossFit: 12:00 PM

1 x 7 @ 160 lbs

125-145-160

4

Cory
Schmidt

CrossFit: 4:30 PM

1 x 5 @ 205 lbs

5

Edward
Garcia

CrossFit: 6:00 AM

1 x 4 @ 215 lbs

6

David
Stahl

CrossFit: 7:00 AM

1 x 4 @ 195 lbs

7

Drew
Bogs

CrossFit: 12:00 PM

1 x 5 @ 155 lbs

8

Doug
Norrick

CrossFit: 6:00 AM

1 x 3 @ 145 lbs

9

Marquis
Garwood

CrossFit: 6:00 AM

1 x 4 @ 105 lbs

10

Chad
Jacquay

CrossFit: 4:30 PM

1 x 1 @ 185 lbs

Female Clients

1

Nicky
Schwanz

CrossFit: 9:30 AM

1 x 5 @ 130 lbs

5 @ 105, 3 @ 115, 5 @ 130

2

Lauren
Loy

CrossFit: 12:00 PM

1 x 5 @ 115 lbs

3

Savannah
Wallin

CrossFit: 6:00 AM

1 x 5 @ 85 lbs

4

Ashley
Britenriker

CrossFit: 4:30 PM

1 x 3 @ 70 lbs

5

Becki
Jacquay

CrossFit: 4:30 PM

1 x 1 @ 85 lbs

6

Kristan
Smith

CrossFit: 12:00 PM

1 x 0 @ 85 lbs