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Metcon

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Weightlifting

Bench Press (3 x 5 )

Bench Press

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
10 Box Jump Overs (24/20 in.)
20 Plank DB Rows (50/35 lb.)
30 Sit-ups
AMRAP 15 min.

Rx
10 Box Jump Overs (24/20 in.)
20 Plank DB Rows (35/20 lb.)
30 Sit-ups
AMRAP 15 min.

Fitness
10 Lateral Box Step Overs
15 Plank DB Rows
20 Sit-ups
AMRAP 15 min.

*Every 3 min., perform 10 Power Clean and Jerks with the dumbbells. WOD starts with DB C&J

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

Whiteboard:

Tuesday, January 29, 2019

Male Clients

1

#Derek
Wilcock

5:30pm CrossFit All Level...

3 x 5 @ 350 lbs

2

Chad
Kobold

5:30pm CrossFit All Level...

3 x 5 @ 260 lbs

3

Phresh
Prince of ...

Noon CrossFit All Levels

3 x 5 @ 255 lbs

3

Private

Noon CrossFit All Levels

3 x 5 @ 255 lbs

4

Aaron
Barvitz

5:30pm CrossFit All Level...

3 x 5 @ 230 lbs

5

Aaron
Barvitz

5:30am CrossFit All Level...

3 x 5 @ 225 lbs

6

Del
Tutt

4:30pm CrossFit All Level...

3 x 5 @ 190 lbs

7

Cody
Brown

6:30pm CrossFit All Level...

3 x 5 @ 185 lbs

7

leo
galaz

9am CrossFit All Levels

3 x 5 @ 185 lbs

8

Brian
Kohl

Noon CrossFit All Levels

3 x 5 @ 175 lbs

8

Chris
“Old Man” ...

4:30pm CrossFit All Level...

3 x 5 @ 175 lbs

8

Jon
Fallon

6:30pm CrossFit All Level...

3 x 5 @ 175 lbs

9

Andres
Salazar

5:30pm CrossFit All Level...

3 x 5 @ 165 lbs

9

John
Cao

5:30pm CrossFit All Level...

3 x 5 @ 165 lbs

9

The
Godfather

Noon CrossFit All Levels

3 x 5 @ 165 lbs

10

Lyman
Anderson

6:30pm CrossFit All Level...

3 x 5 @ 155 lbs

10

Private

5:30am CrossFit All Level...

3 x 5 @ 155 lbs

11

John
Iskandar

6:30pm CrossFit All Level...

3 x 5 @ 150 lbs

12

Private

5:30am CrossFit All Level...

3 x 5 @ 145 lbs

13

Luis
Solis

5:30pm CrossFit All Level...

3 x 5 @ 130 lbs

14

Rodrigo
delaRosa

6:30pm CrossFit All Level...

3 x 5 @ 105 lbs

15

Jacob
Scott

6:30pm CrossFit All Level...

3 x 5 @ 80 lbs

75, 85,, 85*4

16

Brock
Johnson

5:30pm CrossFit All Level...

3 x 4 @ 255 lbs

16

Francisco
Garcia

Noon CrossFit All Levels

2 x 5 @ 185 lbs

16

Nicholas
Valderrama

4:30pm CrossFit All Level...

1 x 5 @ 135 lbs

2x5 at 130

Female Clients

1

Johna
Kobold

6:30pm CrossFit All Level...

3 x 5 @ 140 lbs

-2

2

Alesha
Asijie

5:30am CrossFit All Level...

3 x 5 @ 135 lbs

3

Kendra
Lowry

4:30pm CrossFit All Level...

3 x 5 @ 120 lbs

4

Danielle
Nelson

5:30pm CrossFit All Level...

3 x 5 @ 115 lbs

4

Maron
Walker

5:30am CrossFit All Level...

3 x 5 @ 115 lbs

5

Maricela
de la Rosa

5:30am CrossFit All Level...

3 x 5 @ 100 lbs

6

Private

4:30pm CrossFit All Level...

3 x 5 @ 95 lbs

7

Savanna
Fallon

6:30pm CrossFit All Level...

3 x 5 @ 85 lbs

8

Amanda
Phox

Noon CrossFit All Levels

3 x 5 @ 76 lbs

9

Annie
Lewis

9am CrossFit All Levels

3 x 5 @ 75 lbs

9

Private

5:30am CrossFit All Level...

3 x 5 @ 75 lbs

9

Mia
McCorkel

6:30pm CrossFit All Level...

3 x 5 @ 75 lbs

10

Catalina
Johnson

5:30pm CrossFit All Level...

3 x 5 @ 70 lbs

10

Lauren
Pew

9am CrossFit All Levels

3 x 5 @ 70 lbs

11

Erica
Lugo

5:30pm CrossFit All Level...

3 x 5 @ 65 lbs

11

Laurie
Perez-Fran ...

4:30pm CrossFit All Level...

3 x 5 @ 65 lbs

12

alexandra
bayona

4:30pm CrossFit All Level...

3 x 5 @ 39 lbs

13

Amanda
McFarland

6:30pm CrossFit All Level...

1 x 5 @ 85 lbs