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Deadlift

Metcon

Max Effort Plank Hold

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Workout

Tuesday, January 15th Wod!!

Warm-up

20 Shuttle Runs (Forwards & Backwards)
2 rounds
10m Toy Soldier
10m High Knees
10m Butt Kickers
6-10 Superman/Hollow Rock

Deadlift (5x3x1x1x1 )

Deadlift

20 min time cap
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 90-95%
1 @ 95-1RM
Use these percentages to help establish a 1RM of your Deadlift.
Note:
This concludes our Wendler Program. Stay tuned for the next strength program coming soon.

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
25 Calories Row
15 KB Swings 53/35
10 Box Jumps 24/20

This AMRAP will be followed by a Max Effort Elbow Plank Hold (Not weighted).

Max Effort Plank Hold

15 seconds = 1 Rep

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

Whiteboard:

Tuesday, January 15, 2019

Male Clients

1

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 1 @ 445 lbs

2

Brendan
Swan

4:00 PM CrossFit

1 x 1 @ 425 lbs

3

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 1 @ 410 lbs

4

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 1 @ 405 lbs

Finally broke the 400# barrier! It's been a year and a half in th...

4

Gejo
Salgado

5:00 PM CrossFit

1 x 1 @ 405 lbs

4

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 1 @ 405 lbs

5

Coach
Jose

12:00 PM CrossFit Advance...

1 x 1 @ 375 lbs

5

James
Nunley

5:00 PM CrossFit

1 x 1 @ 375 lbs

6

Phil
Beltran

4:00 PM CrossFit

1 x 1 @ 365 lbs

7

Coach
Tony

12:00 PM CrossFit Advance...

1 x 1 @ 355 lbs

7

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 1 @ 355 lbs

8

Craig
Radke

5:00 PM CrossFit

1 x 1 @ 336 lbs

9

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

1 x 1 @ 335 lbs

10

Mike
Holley

5:00 PM CrossFit

1 x 1 @ 320 lbs

11

Cody
Sloan

6:00 PM CrossFit

1 x 1 @ 315 lbs

12

Dawson “DJ”
Saathoff

5:00 AM CrossFit

1 x 1 @ 305 lbs

Double body weight

13

Robbie
Ahn

8:30 AM CrossFit

1 x 1 @ 275 lbs

14

Mason
Radke

5:00 PM CrossFit

1 x 1 @ 215 lbs

Female Clients

1

Drienna
Green

8:30 AM CrossFit

1 x 1 @ 315 lbs

2

Amy
Wilson

6:00 AM CrossFit

1 x 1 @ 295 lbs

3

Kerri
Evans

5:00 PM CrossFit

1 x 1 @ 285 lbs

4

Maki
Garcia

6:00 PM CrossFit

1 x 1 @ 275 lbs

5

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 1 @ 265 lbs

6

Ann
Kent

9:30 AM CrossFit

1 x 1 @ 245 lbs

PR!!!!!!

6

Coach
K

6:00 AM CrossFit

1 x 1 @ 245 lbs

6

Private

4:00 PM CrossFit

1 x 1 @ 245 lbs

7

Shauna
Love

5:00 AM CrossFit

1 x 1 @ 240 lbs

8

Bethany
Guzman

5:00 PM CrossFit

1 x 1 @ 235 lbs

8

Jen
Loner

9:30 AM CrossFit

1 x 1 @ 235 lbs

9

Jennifer
Le Fevre

5:00 PM CrossFit

1 x 1 @ 230 lbs

Could’ve done more ran out of time

10

Coach
Jaime

5:00 AM CrossFit

1 x 1 @ 225 lbs

Not 95%. Didn't have it today

10

Heather
Turski

12:00 PM CrossFit Advance...

1 x 1 @ 225 lbs

10

Jayme
Pilon

8:30 AM CrossFit

1 x 1 @ 225 lbs

11

Britnee
Fradd

4:00 PM CrossFit

1 x 1 @ 220 lbs

11

Gabby
Vizcaino

4:00 PM CrossFit

1 x 1 @ 220 lbs

12

Bautista “B”
Spears

4:00 PM CrossFit

1 x 1 @ 215 lbs

12

Renetta
Johnson

8:30 AM CrossFit

1 x 1 @ 215 lbs

12

Victoria
Covarrubias

5:00 AM CrossFit

1 x 1 @ 215 lbs

12

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 1 @ 215 lbs

13

Ayleah
Alejandre

5:00 AM CrossFit

1 x 1 @ 205 lbs

13

Gloria
Marrufo

5:00 PM CrossFit

1 x 1 @ 205 lbs

13

Sheri
Koch

6:00 AM CrossFit

1 x 1 @ 205 lbs

14

Lori
Sloan

6:00 PM CrossFit

1 x 1 @ 195 lbs

14

Private

6:00 AM CrossFit

1 x 1 @ 195 lbs

15

Beth
Johnson

5:00 PM CrossFit

1 x 1 @ 185 lbs

20 lb PR

15

Dawn
Levins

5:00 AM CrossFit

1 x 1 @ 185 lbs

16

Alexis
Castillo

6:00 PM CrossFit

1 x 1 @ 165 lbs

17

Candice
Holley

5:00 PM CrossFit

1 x 1 @ 140 lbs

17

Kenzie
Farrier

5:00 PM CrossFit

1 x 1 @ 140 lbs

18

Samantha
Salazar

6:00 PM CrossFit

1 x 1 @ 115 lbs