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Deadlift

Metcon

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Workout

Monday WOD

Deadlift (Complete 5x5 banded deadlifts)

Deadlift

Use about 40-50% of 1rm. Goal should be to focus on speed, and perfect form.

Use black/purple band. Red band may need to be used for some.

https://www.youtube.com/watch?v=F6xPIZC6lhM

Metcon (AMRAP - Reps)

1 time through - Score is total reps

2:00 max calorie row
1:00 rest
2:00 max wall balls 20/14#
1:00 rest
2:00 max box jump overs 24/20"
1:00 rest
2:00 max Russian Kb swings 53/35#
1:00 rest
2:00 max effort calorie assault bike

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

Whiteboard:

Monday, January 27, 2020

Male Clients

1

AJ
Ross

6:00 AM CrossFit

5 x 5 @ 225 lbs

1

Bryan
Bureau

4:30 PM CrossFit

5 x 5 @ 225 lbs

1

Private

4:30 PM CrossFit

5 x 5 @ 225 lbs

1

Mike
Brown

5:00 AM CrossFit

5 x 5 @ 225 lbs

1

Robert
Self

5:00 AM CrossFit

5 x 5 @ 225 lbs

purple

1

Tim
McCormick

5:00 AM CrossFit

5 x 5 @ 225 lbs

2

Tim
Gaddis

10:00 AM CrossFit

5 x 5 @ 200 lbs

3

Ben
Gray

6:00 AM CrossFit

5 x 5 @ 185 lbs

Purple band

3

Dale
Rinkenberger

6:00 AM CrossFit

5 x 5 @ 185 lbs

3

Dave
Lombardo

5:00 AM CrossFit

5 x 5 @ 185 lbs

3

Jason
Jones

5:30 PM CrossFit

5 x 5 @ 185 lbs

purple band

3

Jim
Bolen

7:30 PM CrossFit

5 x 5 @ 185 lbs

purple

3

Mike
Anderson

6:00 AM CrossFit

5 x 5 @ 185 lbs

3

Paul
Miller

8:00 AM CrossFit

5 x 5 @ 185 lbs

4

Erik
Manning

7:30 PM CrossFit

5 x 5 @ 175 lbs

5

David
Johnson

8:00 AM CrossFit

5 x 5 @ 160 lbs

6

Chris
Bryant

5:30 PM CrossFit

5 x 5 @ 147 lbs

7

Patrick
Dedoyard

4:30 PM CrossFit

7 x 5 @ 145 lbs

7

Aiden
Bryant

5:30 PM CrossFit

5 x 5 @ 145 lbs

45-75-115-145 purple band

8

David
Munro

7:30 PM CrossFit

5 x 5 @ 135 lbs

9

Robert
Meredith Jr

10:00 AM CrossFit

5 x 5 @ 115 lbs

banded

10

Jeff
Bixler

10:00 AM CrossFit

5 x 5 @ 95 lbs

10

Keith
Jones

7:30 PM CrossFit

5 x 5 @ 95 lbs

on box

10

Mark
Demuth

8:00 AM CrossFit

5 x 5 @ 95 lbs

10

Michael
Wolf

8:00 AM CrossFit

5 x 5 @ 95 lbs

11

Harris
Frank

5:00 AM CrossFit

2 x 5 @ 185 lbs

11

Brent
Curtis

5:30 PM CrossFit

1 x 5 @ 185 lbs

95,95,135,155,185

11

Mike
McCleery

5:30 PM CrossFit

1 x 5 @ 185 lbs

purple band

11

Ric
Thompson

Drive Thru

1 x 5 @ 305 lbs

black band

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

5 x 5 @ 165 lbs

2

Victoria
Duncan

4:30 PM CrossFit

5 x 5 @ 145 lbs

3

Tracy
Jennings

6:00 AM CrossFit

5 x 5 @ 125 lbs

4

Brianna
Doty

4:30 PM CrossFit

5 x 5 @ 120 lbs

5

Jen
Thompson

4:30 PM CrossFit

5 x 5 @ 115 lbs

5

Michelle
Gillespie

8:00 AM CrossFit

5 x 5 @ 115 lbs

6

Allison
Elliott

5:30 PM CrossFit

5 x 5 @ 105 lbs

6

Brenda
Miller

8:00 AM CrossFit

5 x 5 @ 105 lbs

black band

6

Dyan
Correll

4:30 PM CrossFit

5 x 5 @ 105 lbs

6

Lori
Adkins

5:30 PM CrossFit

5 x 5 @ 105 lbs

7

Jessyca
Doty

4:30 PM CrossFit

5 x 5 @ 100 lbs

8

Estela
Falla-Ross

6:00 AM CrossFit

5 x 5 @ 95 lbs

8

Staci
Hamilton

4:30 PM CrossFit

5 x 5 @ 95 lbs

8

Vanessa
Cordova

7:30 PM CrossFit

5 x 5 @ 95 lbs

9

Monica
Lee

5:30 PM CrossFit

5 x 5 @ 85 lbs

10

Jessica
Cowell

7:30 PM CrossFit

5 x 5 @ 75 lbs

11

Julia
Hodge

6:00 AM CrossFit

5 x 5 @ 70 lbs

11

Terry
VanHoy

6:00 AM CrossFit

5 x 5 @ 70 lbs

12

Bo
Peng

4:30 PM CrossFit

5 x 5 @ 65 lbs

12

Isabella
Kirsch

5:30 PM CrossFit

5 x 5 @ 65 lbs

12

Kelly
Ulman

5:30 PM CrossFit

5 x 5 @ 65 lbs

12

Kyra
Odum

5:30 PM CrossFit

5 x 5 @ 65 lbs

12

Rachel
Bard

4:30 PM CrossFit

5 x 5 @ 65 lbs

13

Natalie
Cosson

6:00 AM CrossFit

5 x 5 @ 60 lbs

14

Aimee
Wolf

8:00 AM CrossFit

5 x 5 @ 55 lbs

banded

15

America
Jones

7:30 PM CrossFit

5 x 5 @ 40 lbs

Modified-surgery recovery

16

Kim
Hullett

4:30 PM CrossFit

4 x 5 @ 95 lbs

purple

16

Amy
Linton

10:00 AM CrossFit

1 x 5 @ 90 lbs

Banded

16

Monica
Dingler

10:00 AM CrossFit

1 x 5 @ 120 lbs

banded

16

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 120 lbs

banded