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Shoulder Press

Metcon

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Workout

Friday WOD

Metcon (No Measure)

5 sets of:

- 8 shoulder press, work up to heavy set of 8 (no racks)

- 25 banded tricep push downs

- 15 v ups or 10-15 ghd sit ups / 15-20 abmat sit ups

Shoulder Press

Shoulder Press

Metcon (4 Rounds for reps)

Tabata (:20 on, :10 off x 8 sets)
Rest 1:00 between movements

- Assault bike calories

- battle ropes

- row for calories

- slam balls 20/15#

**score total reps

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

Whiteboard:

Friday, January 03, 2020

Male Clients

1

Private

4:30 PM CrossFit

1 x 8 @ 145 lbs

2

Jim
Bolen

5:30 PM CrossFit

1 x 8 @ 140 lbs

3

Jeff
Smith

4:30 PM CrossFit

1 x 8 @ 135 lbs

3

Robert
Self

5:00 AM CrossFit

1 x 8 @ 135 lbs

4

AJ
Ross

6:00 AM CrossFit

1 x 8 @ 125 lbs

4

Paul
Miller

8:00 AM CrossFit

1 x 8 @ 125 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 8 @ 125 lbs

5

Andrew
Bauer

4:30 PM CrossFit

1 x 8 @ 115 lbs

5

Bryan
Bureau

4:30 PM CrossFit

1 x 8 @ 115 lbs

5

Dave
Lombardo

5:00 AM CrossFit

1 x 8 @ 115 lbs

5

Mike
Witt

4:30 PM CrossFit

1 x 8 @ 115 lbs

6

Art
Gore

4:30 PM CrossFit

1 x 8 @ 110 lbs

7

Clint
VanHoy

8:00 AM CrossFit

1 x 8 @ 105 lbs

115x4

7

Private

6:00 AM CrossFit

1 x 8 @ 105 lbs

7

Dale
Rinkenberger

8:00 AM CrossFit

1 x 8 @ 105 lbs

7

Eduardo
Navarro

10:00 AM CrossFit

1 x 8 @ 105 lbs

8

Jason
Jones

5:30 PM CrossFit

1 x 8 @ 100 lbs

9

Ben
Gray

6:00 AM CrossFit

1 x 8 @ 90 lbs

9

Patrick
Dedoyard

4:30 PM CrossFit

1 x 8 @ 90 lbs

10

Chris
Davis

10:00 AM CrossFit

1 x 8 @ 85 lbs

45,65,85x3

10

Jeff
Davis

4:30 PM CrossFit

1 x 8 @ 85 lbs

45-55-65-75-85

10

Mike
McCleery

5:30 PM CrossFit

1 x 8 @ 85 lbs

11

Jared
Kent

5:30 PM CrossFit

1 x 8 @ 75 lbs

11

Robert
Meredith Jr

10:00 AM CrossFit

1 x 8 @ 75 lbs

12

Austin
Ingram

5:30 PM CrossFit

1 x 8 @ 65 lbs

12

Ezequiel
Ramirez

5:30 PM CrossFit

1 x 8 @ 65 lbs

12

Jeff
Bixler

10:00 AM CrossFit

1 x 8 @ 65 lbs

12

Johny
Mathur

Drive Thru

1 x 8 @ 65 lbs

Office gym. Tried at 75# but broke at 7th rep out of 8.

12

Rusty
Huddleston

8:00 AM CrossFit

1 x 8 @ 65 lbs

13

Brent
Curtis

5:30 PM CrossFit

1 x 6 @ 75 lbs

45,45,55,65,failed @ 6 of 75

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

1 x 8 @ 70 lbs

2

Tammy
Lewis

5:00 AM CrossFit

1 x 8 @ 65 lbs

3

Tracy
Jennings

6:00 AM CrossFit

1 x 8 @ 57 lbs

4

Dawn
Galante

6:00 AM CrossFit

1 x 8 @ 55 lbs

4

Florisa
Acosta

8:00 AM CrossFit

1 x 8 @ 55 lbs

5

Alison
Dickens

5:30 PM CrossFit

1 x 8 @ 50 lbs

5

Emily
Thaxton

8:00 AM CrossFit

1 x 8 @ 50 lbs

5

Jami
Latham

10:00 AM CrossFit

1 x 8 @ 50 lbs

5

Lissy
Cowdery

4:30 PM CrossFit

1 x 8 @ 50 lbs

5

Sharon
Brooks

6:00 AM CrossFit

1 x 8 @ 50 lbs

5

Staci
Hamilton

5:30 PM CrossFit

1 x 8 @ 50 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

1 x 8 @ 45 lbs

shoulder :(

6

Jen
Thompson

8:00 AM CrossFit

1 x 8 @ 45 lbs

6

Kiyoka
Yahaba

4:30 PM CrossFit

1 x 8 @ 45 lbs

6

Michelle
Vaughn

4:30 PM CrossFit

1 x 8 @ 45 lbs

6

Vanessa
Cordova

4:30 PM CrossFit

1 x 8 @ 45 lbs

7

Monica
Lee

10:00 AM CrossFit

3 x 8 @ 40 lbs

7

Ashley
Barnes

5:30 PM CrossFit

1 x 8 @ 40 lbs

7

Marcy
Butler

8:00 AM CrossFit

1 x 8 @ 40 lbs

7

Natalie
Cosson

6:00 AM CrossFit

1 x 8 @ 40 lbs

7

Rachel
Bard

4:30 PM CrossFit

1 x 8 @ 40 lbs

8

Ann
Blaum

10:00 AM CrossFit

1 x 8 @ 35 lbs

9

Andrea
Bauer

8:00 AM CrossFit

1 x 7 @ 65 lbs

9

Lori
Adkins

8:00 AM CrossFit

1 x 7 @ 65 lbs

9

Allison
Elliott

5:00 AM CrossFit

1 x 5 @ 65 lbs