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Components

Bench Press

Metcon

Settings

Workout

Bench Press + Bench/Wall Ball/Lunge

Warm-up

1:00 Front Plank
30 Hollow Rocks
5 Double Push-up Inchworms
50 ft. Walking Lunge
10 Toy Soldiers
10 Walking Toe Touches
15 Wall Squats
20 Banded Pull Aparts
20 Banded Glute Bridges
10 Wall Balls (20/14 to 10/9 ft)
15 Push-ups

Strength

Bench Press (5-5-5-5-5)

Bench Press

15 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP of:
10 Bench Press (135/75)
20 Wall Balls (20/14 to 10/9 ft)
30 Walking Lunges

The Walking Lunges are to be done while carrying the wall ball

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

Whiteboard:

Friday, January 04, 2019

Male Clients

1

Jerry
Gramling

4pm CrossFit

1 x 5 @ 245 lbs

2

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 236 lbs

3

Jim
Pinkerton

6am CrossFit

1 x 5 @ 235 lbs

3

Mark
Patzer

12pm CrossFit

1 x 5 @ 235 lbs

4

Mike
Tighe

12pm CrossFit

1 x 5 @ 225 lbs

4

Papi
Aka Teddy

4pm CrossFit

1 x 5 @ 225 lbs

4

Trenton
Mulder

5pm CrossFit

1 x 5 @ 225 lbs

5

Brad
Damon

6am CrossFit

1 x 5 @ 220 lbs

6

Travis
Felderhoff

6am CrossFit

1 x 5 @ 210 lbs

165-185-200-210-185

7

Brian
Kalmenson

6am CrossFit

1 x 5 @ 205 lbs

7

Denver
Guess

4pm CrossFit

1 x 5 @ 205 lbs

8

Adam
Gelfand

12pm CrossFit

1 x 5 @ 195 lbs

8

Jason
Jarrells

12pm CrossFit

1 x 5 @ 195 lbs

8

Ryan
Holcombe

5pm CrossFit

1 x 5 @ 195 lbs

9

Ilya
Zavalov

12pm CrossFit

1 x 5 @ 185 lbs

9

Joshua
Holmes

12pm CrossFit

1 x 5 @ 185 lbs

9

Olivier
Derei

6pm CrossFit

1 x 5 @ 185 lbs

3 reps at 195

9

Robby
Tabellija

12pm CrossFit

1 x 5 @ 185 lbs

9

Ryan
Goderre

5pm CrossFit

1 x 5 @ 185 lbs

10

Chris
Bartley

12pm CrossFit

1 x 5 @ 175 lbs

10

Scott
Wasowski

5pm CrossFit

1 x 5 @ 175 lbs

11

AJ!
Isabelo

6am CrossFit

1 x 5 @ 165 lbs

11

Fabricio
🦍

12pm CrossFit

1 x 5 @ 165 lbs

11

Michael
SYLLIAASEN

5pm CrossFit

1 x 5 @ 165 lbs

11

Ron
Kao

6pm CrossFit

1 x 5 @ 165 lbs

12

Chris
Aldrich

12pm CrossFit

1 x 5 @ 160 lbs

Bar; 95; 115; 135; 145; 155; 160

13

Julian
Willis

12pm CrossFit

1 x 5 @ 155 lbs

14

Jaimeson
Pollen

5pm CrossFit

1 x 5 @ 145 lbs

15

Ron
Singer

6pm CrossFit

1 x 5 @ 135 lbs

16

Jet
Javelet

5pm CrossFit

1 x 5 @ 125 lbs

17

Moe
Mubarak

12pm CrossFit

4 x 5 @ 115 lbs

17

Connor
Miller 🍟 🍔

4pm CrossFit

1 x 5 @ 115 lbs

135-165-185-205-215

18

Bill
Curci

4pm CrossFit

1 x 5 @ 95 lbs

19

S.W
SHIM

12pm CrossFit

5 x 5 @ 85 lbs

20

Robert
Christie

6am CrossFit

1 x 4 @ 185 lbs

Female Clients

1

Heather
Spears

6pm CrossFit

1 x 5 @ 135 lbs

2

Kim
McGrath

4pm CrossFit

1 x 5 @ 125 lbs

2

Patrisha
Wilson

12pm CrossFit

1 x 5 @ 125 lbs

3

Corinne
Ingham

4pm CrossFit

1 x 5 @ 120 lbs

more in tank.

4

ashley
green

5pm CrossFit

1 x 5 @ 115 lbs

4

Jaclyn
Morbitzer

8am CrossFit

1 x 5 @ 115 lbs

4

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 115 lbs

3 @ 120

5

Gracie
Laciste

4pm CrossFit

1 x 5 @ 110 lbs

4x 117#

6

Private

5pm CrossFit

1 x 5 @ 107 lbs

7

Patti
Gerckens

8am CrossFit

1 x 5 @ 105 lbs

7

Rachael
Storm

4pm CrossFit

1 x 5 @ 105 lbs

8

Brenna
Jarrells

12pm CrossFit

1 x 5 @ 100 lbs

3x105

8

Kait
Pollen

5pm CrossFit

1 x 5 @ 100 lbs

Failed 102

8

Maria
Mercado

6pm CrossFit

1 x 5 @ 100 lbs

9

Nicole
Schneider

4pm CrossFit

1 x 5 @ 97 lbs

10

Jasmine
Poon

8am CrossFit

1 x 5 @ 95 lbs

10

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 95 lbs

11

Danielle
Barragan

4pm CrossFit

1 x 5 @ 90 lbs

3 reps at 95

11

Janis
Green

7am CrossFit

1 x 5 @ 90 lbs

12

Alissa
Cobb

7am CrossFit

1 x 5 @ 85 lbs

last two were struggle

13

Lisa
Gift

12pm CrossFit

1 x 5 @ 80 lbs

14

Thuong
Ton

6am CrossFit

1 x 5 @ 75 lbs

15

Vienna
Kaiser

8am CrossFit

1 x 5 @ 71 lbs

16

Private

12pm CrossFit

1 x 5 @ 65 lbs

17

Sarah
Ross

6am CrossFit

1 x 5 @ 0 lbs

RAN INSTEAD

17

Emily
Gruber

12pm CrossFit

1 x 4 @ 125 lbs

17

kasey
stark

5pm CrossFit

1 x 4 @ 85 lbs

2 reps @ 95