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Components

Push Press

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Weightlifting

20 mins

5 sets SOH Complex
Push Press + Push Jerk + Split Jerk

*Work up in weight across sets
*First set starts when you add weight to bar

Push Press (5 sets PP + PJ + SJ)

Push Press

Metcon

Metcon (4 Rounds for time)

Every 4 mins for 4 rounds:
20/15 Cal Row
15 Burpee Box Jump Overs (24/20)
8 HR Push-ups

*each round for time
*rest with remaining time until the next 4 minute interval

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

Whiteboard:

Wednesday, January 18, 2017

Male Clients

1

Brandon
Shuck

11:00 AM CrossFit

1 x 1 @ 315 lbs

155, 225, 275, 295

2

Cory
McCleaf

11:00 AM CrossFit

1 x 1 @ 235 lbs

1 push press 1 jerk 1 split jerk

2

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 235 lbs

3

Samuel
Fitzgerald

11:00 AM CrossFit

1 x 1 @ 215 lbs

4

Kason
Davis

5:00 PM CrossFit

1 x 1 @ 195 lbs

5

Travis
Stutts

6:00 PM CrossFit

1 x 1 @ 185 lbs

6

Todd
McDaniel

6:00 AM CrossFit

3 x 1 @ 175 lbs

135,155,175x3

7

christopher
carroll

7:00 PM CrossFit

1 x 1 @ 170 lbs

8

Carlos
Jara

5:00 PM CrossFit

1 x 1 @ 155 lbs

8

Dan
Carley

5:00 AM CrossFit

1 x 1 @ 155 lbs

8

Jeb
Ware

9:00 AM CrossFit

1 x 1 @ 155 lbs

8

Private

6:00 PM CrossFit

1 x 1 @ 155 lbs

8

Young
Kim

6:00 PM CrossFit

1 x 1 @ 155 lbs

9

Augusto
Benitez

6:00 PM CrossFit

1 x 1 @ 145 lbs

9

Brad
Brodzinski

5:00 PM CrossFit

1 x 1 @ 145 lbs

9

Eric
Stajos

5:00 PM CrossFit

1 x 1 @ 145 lbs

9

Steve
Schuler

11:00 AM CrossFit

1 x 1 @ 145 lbs

10

Justin
Higbee

5:00 PM CrossFit

1 x 1 @ 115 lbs

11

Richard
Worth

7:00 PM CrossFit

1 x 1 @ 85 lbs

45, 50, 55, 65, 85

Female Clients

1

Amy
Bullock

5:00 AM CrossFit

1 x 1 @ 125 lbs

did on 1-20-17 85-100-115-120-125 dang tired today....blah

1

Anna
Burdette

9:00 AM CrossFit

1 x 1 @ 125 lbs

increased weight

1

Michelle
Shuck

9:00 AM CrossFit

1 x 1 @ 125 lbs

shooo not the prettiest - 115 was great though!! 65, 85, 105, 115

2

Michelle
Perno

5:00 PM CrossFit

1 x 1 @ 115 lbs

1@65, 1@ 75, 1@85, 1@105

3

Cassie
Steck

9:00 AM CrossFit

1 x 1 @ 110 lbs

4

Shannon
Davis

11:00 AM CrossFit

1 x 1 @ 105 lbs

5

Cara
Stutts

5:00 PM CrossFit

1 x 1 @ 95 lbs

5

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 95 lbs

65, 75, 85, 90

5

Lisa
Hovis

5:00 PM CrossFit

1 x 1 @ 95 lbs

6

Carolina
Martinez

7:00 PM CrossFit

1 x 1 @ 75 lbs

7

Nikki
Kirsch

9:00 AM CrossFit

1 x 1 @ 70 lbs

7

Sarah
Cote

6:00 AM CrossFit

1 x 1 @ 70 lbs

8

Lorin
Scates

5:00 AM CrossFit

1 x 1 @ 60 lbs

5 pound PR on complex

9

Ivette
Morales

6:00 AM CrossFit

1 x 1 @ 55 lbs

9

Jenny
Rosas

5:00 PM CrossFit

1 x 1 @ 55 lbs

10

Jasmine
Nivens

11:00 AM CrossFit

1 x 1 @ 40 lbs

wristtttt :(

11

Omayra
Rosa

6:00 PM CrossFit

1 x 1 @ 35 lbs