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Metcon

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Workout

1/19/17

Happy Birthday Kendra!

Weightlifting

Deadlift (1x5 65% 1x5 75% 1x5 80% 1x3 85%)

Deadlift

Touch and go
Log your set at 85%

Metcon

Metcon (4 Rounds for reps)

1 Minute Max DU
5 Minute rest
1 Minute Max Bar MU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max T2B

Scaled
1 Minute Max DU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max knee ups
5 Minute rest
1 Minute Max KBS 24/16kg

This is an off day and we are practicing for our competition "Battle of the Lake"
I'm hoping this will help you determine who is doing which movement for the Bonus WOD's and will give you an idea of how many reps you can get in one minute.
If you haven't looked at the WOD's you can read them all here:

https://www.facebook.com/events/182584002211541/?active_tab=discussion

Metcon

Extra work if you want

AMRAPx 20min:
1 Deadlift (315/205#)
10 T2B
15 Barbell Burpees

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

Whiteboard:

Thursday, January 19, 2017

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 3 @ 405 lbs

1

Kyle
Baker

5:30 AM CrossFit

1 x 3 @ 405 lbs

1

Patrick
Mizzell

8:30AM CrossFit Class

1 x 3 @ 405 lbs

2

Derek
Halford

8:30AM CrossFit Class

1 x 3 @ 375 lbs

3

Brad
May

5:30 PM CrossFit

1 x 3 @ 365 lbs

3

Jack
Carter

5:30 PM CrossFit

1 x 3 @ 365 lbs

4

Private

5:30 AM CrossFit

1 x 3 @ 345 lbs

5

Hap
Clayton

8:30AM CrossFit Class

1 x 3 @ 330 lbs

6

malachi
mcquien

6:30 PM CrossFit

1 x 3 @ 325 lbs

7

Bill
Knight

6:30 PM CrossFit

1 x 3 @ 315 lbs

8

Lanny
Natoli

6:30 PM CrossFit

1 x 3 @ 305 lbs

8

Toni
Huber

5:30 AM CrossFit

1 x 3 @ 305 lbs

9

Eric
Olinger

12:00 PM CrossFit

1 x 3 @ 295 lbs

10

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 285 lbs

11

Adam
McCall

6:30 PM CrossFit

1 x 3 @ 245 lbs

12

Patrick
Dollak

8:30AM CrossFit Class

1 x 3 @ 235 lbs

13

Donald
Stewart

4:00 PM CrossFit

1 x 3 @ 225 lbs

easing back into it

13

King
of Verdict ...

12:00 PM CrossFit

1 x 3 @ 225 lbs

14

Langdon
McCall

6:30 PM CrossFit

1 x 3 @ 215 lbs

(keep butt down and hook grip)

15

Tommy
Grey

5:30 PM CrossFit

1 x 3 @ 210 lbs

16

Robert
Johnson

5:30 PM CrossFit

1 x 3 @ 200 lbs

17

Drew
Callaway

4:00 PM CrossFit

1 x 3 @ 160 lbs

18

Zack
DeBerry

8:30AM CrossFit Class

5 x 10 @ 115 lbs

Home

Female Clients

1

Jill
Olinger

5:30 PM CrossFit

1 x 3 @ 230 lbs

1

Myra
Harmon

5:30 PM CrossFit

1 x 3 @ 230 lbs

2

Alyson
Knight

5:30 PM CrossFit

1 x 3 @ 225 lbs

2

Leslie
Auton

5:30 PM CrossFit

1 x 3 @ 225 lbs

3

Jennifer
Taylor

4:00 PM CrossFit

1 x 3 @ 195 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 3 @ 190 lbs

4

Miranda
Morales

8:30AM CrossFit Class

1 x 3 @ 190 lbs

5

Private

8:30AM CrossFit Class

1 x 3 @ 175 lbs

6

Amy
Plonk

4:00 PM CrossFit

1 x 3 @ 170 lbs

7

Krissy
Jones

12:00 PM CrossFit

1 x 3 @ 162 lbs

8

Nikki
Stewart

4:00 PM CrossFit

1 x 3 @ 140 lbs

9

Linda
Royston

12:00 PM CrossFit

1 x 3 @ 125 lbs

10

Amanda
Mendez

8:30AM CrossFit Class

1 x 3 @ 115 lbs

11

Kelly
Nouri

8:30AM CrossFit Class

1 x 3 @ 101 lbs

Extra work 1 rep max 135

12

Bree
Griswold

5:30 PM CrossFit

1 x 3 @ 100 lbs

12

Cara
Castro

5:30 PM CrossFit

1 x 3 @ 100 lbs

13

Kayla
Whitlock

5:30 PM CrossFit

1 x 3 @ 95 lbs

14

Nancy
Treadgold

5:30 PM CrossFit

1 x 3 @ 75 lbs

15

Kendra
Caruso

5:30 AM CrossFit

2 x 10 @ 55 lbs