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Brenna 911

Brenna Crushed the Swolemates Comp and performed 31 workouts in January. This one is for you Brenna ;)

READY

2 Rounds (0:00-8:00)
- 1:00 Air Bike OR 200m Run
- 12E Alternating Shoulder Taps in Plank
- 8E Single Leg KB RDL + High Pull
- 6E Single Arm KB Press + 50’ Overhead Carry (or :15 March in Place)
- 6 Tempo KB Goblet Squat (:05 Eccentric, :05 ISO Bottom)

S.F.P.

Deadlift

7 minutes to warm up to 70%
Then 8 rounds, every 2 minutes:
4 deadlifts @ 70%
10/8 Cal row

E.S.D.

Metcon (Time)

Brenna 911

4 Rounds for time:
9 Shoulder to overhead (S2O) 95/65
11 Toes thru rings
9 S2O
11 Bar facing burpees
31 Cal bike

ACCESSORY

6:00 Alternating EMOM
Minute 1: :20E Side Plank
Minute 2: :20E Single Leg Glute Bridges

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

Whiteboard:

Tuesday, February 08, 2022

Male Clients

1

Aaron
Hart

6am CrossFit

8 x 4 @ 335 lbs

2

Nate
Cobb

12pm CrossFit

8 x 4 @ 315 lbs

3

Ryan
Keith

6am CrossFit

8 x 4 @ 308 lbs

4

Spencer
Baker

5pm CrossFit

8 x 4 @ 305 lbs

5

Laith
Quntar

5pm CrossFit

8 x 4 @ 295 lbs

6

Niko
Orozco

6pm CrossFit

8 x 4 @ 285 lbs

7

Luke
Campanella

12pm CrossFit

8 x 8 @ 275 lbs

1@395, 2-4@275, 5-8@225

7

Bryan
Ruezga

5pm CrossFit

8 x 4 @ 275 lbs

7

Eric
Otero

4pm CrossFit

8 x 4 @ 275 lbs

7

Fabricio
🦍

12pm CrossFit

8 x 4 @ 275 lbs

7

Robby
Tabellija

12pm CrossFit

8 x 4 @ 275 lbs

8

Paul
Miller

4pm CrossFit

8 x 4 @ 250 lbs

9

Dan
Chavez

12pm CrossFit

8 x 4 @ 235 lbs

9

Jason
Jarrells

5pm CrossFit

8 x 4 @ 235 lbs

10

Brandon
Thorsten

4pm CrossFit

8 x 4 @ 225 lbs

First 5 RND’s @275

10

Javier
Morales

5am CrossFit

8 x 4 @ 225 lbs

10

John
Hibbard

7am CrossFit

8 x 4 @ 225 lbs

10

George
M

5am CrossFit

8 x 4 @ 225 lbs

11

Don
Couch

7am CrossFit

8 x 4 @ 215 lbs

11

Nathaniel
Jack Daniel

6pm CrossFit

8 x 4 @ 215 lbs

12

AJ!
Isabelo

6am CrossFit

8 x 4 @ 185 lbs

12

Christian
Lopez

4pm CrossFit

8 x 4 @ 185 lbs

12

Omar
Juarez

12pm CrossFit

8 x 4 @ 185 lbs

12

Pete
Mc Workman

6am CrossFit

8 x 4 @ 185 lbs

12

Ryan
Gift

6am CrossFit

8 x 4 @ 185 lbs

Female Clients

1

Maria
Mercado

6pm CrossFit

8 x 4 @ 205 lbs

Don’t call it a comeback. + bike

2

Kim
McGrath

8am CrossFit

8 x 4 @ 200 lbs

Overhand, Reset grip

3

Kym
Janke

5pm CrossFit

8 x 4 @ 195 lbs

Bike, no rowers

4

Emily
Small

7am CrossFit

8 x 4 @ 185 lbs

4

Lisa
Gift

5pm CrossFit

8 x 4 @ 185 lbs

4

Priscilla
Villarreal

5pm CrossFit

8 x 4 @ 185 lbs

5

Claudia
Chaloner

12pm CrossFit

8 x 4 @ 165 lbs

5

Elizabeth
Leahy

12pm CrossFit

8 x 4 @ 165 lbs

6

Jenny
Hart

6am CrossFit

8 x 4 @ 155 lbs

6

Steph
Jarosz

4pm CrossFit

8 x 4 @ 155 lbs

7

Shannon
Blyth

6am CrossFit

8 x 4 @ 150 lbs

8

Janis
Green

8am CrossFit

8 x 4 @ 145 lbs

9

Sheila
Wong

12pm CrossFit

8 x 4 @ 140 lbs

Did 3 for 3 rounds.

10

Rachael
Hoffman

4pm CrossFit

8 x 4 @ 135 lbs

Kept it light due to back/hip stiff

11

Vienna
Kaiser

8am CrossFit

8 x 4 @ 125 lbs

12

Brenna
Jarrells

6am CrossFit

8 x 4 @ 115 lbs

12

Remle
Urmenita

6pm CrossFit

8 x 4 @ 115 lbs

Did it on the bike!

13

Kenzie
Qualls

5pm CrossFit

8 x 4 @ 105 lbs

14

Kortnie
Perez

6pm CrossFit

8 x 4 @ 100 lbs

15

Emma
Smith

6pm CrossFit

8 x 4 @ 95 lbs

16

Kassandra
Martinez

5pm CrossFit

8 x 4 @ 45 lbs

17

Heather
Dunn

6pm CrossFit

6 x 4 @ 125 lbs

Back/hip flexor so tight