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Components

Shoulder Press

Metcon

Metcon

1000m Row

Settings

Workout

FEB 11, 2022

Pre Stretch Primer

Row 500m
15 Squats
Bike 10 Cals
9 Burpees

ACCESSORY

A) Reverse Pistols, 5x5
VIDEO: https://youtu.be/X0MD1yHMGMI

B) Single-arm DB Press, 5x5
VIDEO: https://youtu.be/UlQ03cT1osU

BARBELL

BAR: Shoulder Press (5x5 @ 55%)

Shoulder Press

VIDEO:
https://youtu.be/xe19t2_6yis

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
7 T2P | RX+ T2B
14 Med Ball Thrusters, 20/14/10# | RX+ WBS
21 Single-unders | RX+ DU's

WOD

WOD: Metcon (AMRAP - Reps)

Max Unbroken Thrusters, 75/55/35
-rest 1 min
1 min - Max Cals Bike
-rest 1 min
Max UB Thrusters, 95/65 | 75/55
-rest 1 min
1 min - Max Cals Bike
-rest 1 min
Max UB Thrusters, 115/80 | 95/55
-rest 1 min
1 min - Max Cals Bike
-rest 1 min
Max UB Thruster, 135/95 | 115/80
-rest 1 min
1 min - Max Cals Bike

Each thruster = 2 reps
Each calorie = 1 rep

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row

1000m Row

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

Whiteboard:

Friday, February 11, 2022

Male Clients

1

Brian
Baker

4:00 PM Open Gym

5 x 5 @ 115 lbs

1

Cole
Park

4:00 PM Open Gym

5 x 5 @ 115 lbs

1

Dallas
Hindman

9:00 AM CrossFit

5 x 5 @ 115 lbs

2

Josh
Engelbert

4:00 PM Open Gym

5 x 5 @ 105 lbs

3

Aaron
Kuntz

5:30 AM CrossFit

5 x 5 @ 95 lbs

3

Carlos
Gonzalez

5:30 PM CrossFit

5 x 5 @ 95 lbs

3

Gary
Glass

4:00 PM Open Gym

5 x 5 @ 95 lbs

3

Jason
Flick

12:00 PM Open Gym

5 x 5 @ 95 lbs

3

Tom
Wynn

5:30 PM CrossFit

5 x 5 @ 95 lbs

4

Matt
Clark

5:30 AM CrossFit

5 x 5 @ 85 lbs

4

TJ
Dickinson

5:30 AM CrossFit

5 x 5 @ 85 lbs

4

Zach
Hendrix

5:30 AM CrossFit

5 x 5 @ 85 lbs

5

Johnny
Whisman

9:00 AM CrossFit

5 x 5 @ 80 lbs

5

Scott
Blakemore

12:00 PM Open Gym

5 x 5 @ 80 lbs

6

Daniel
Baker

5:30 AM CrossFit

5 x 5 @ 75 lbs

6

Dylan
Smith

6:30 AM CrossFit

5 x 5 @ 75 lbs

6

Jorge
Galvan

12:00 PM Open Gym

5 x 5 @ 75 lbs

6

Marcelo
Goro

5:30 PM CrossFit

5 x 5 @ 75 lbs

6

Tony
Sterk

4:00 PM Open Gym

5 x 5 @ 75 lbs

7

Jay
Webster

9:00 AM CrossFit

5 x 5 @ 45 lbs

8

Brandon
Cranor

5:30 PM CrossFit

1 x 1 @ 95 lbs

For max

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

5 x 5 @ 70 lbs

55%

2

Aubrey
Baker

6:30 AM CrossFit

5 x 5 @ 55 lbs

55%

2

Billie
Johnson

4:00 PM Open Gym

5 x 5 @ 55 lbs

2

Candy
Wickham

9:00 AM CrossFit

5 x 5 @ 55 lbs

2

Deidre
Schexnayder

6:30 AM CrossFit

5 x 5 @ 55 lbs

2

Grace
Hadley

5:30 AM CrossFit

5 x 5 @ 55 lbs

2

Jennifer
Nelson

4:00 PM Open Gym

5 x 5 @ 55 lbs

2

Kristin
Flick

4:00 PM Open Gym

5 x 5 @ 55 lbs

2

Kristina
Gomez

9:00 AM CrossFit

5 x 5 @ 55 lbs

2

Melissa
Patrick

4:00 PM Open Gym

5 x 5 @ 55 lbs

2

Misty
Lingnau

5:30 AM CrossFit

5 x 5 @ 55 lbs

2

Rachel
Showler

6:30 AM CrossFit

5 x 5 @ 55 lbs

2

Sabrina
Hay

6:30 AM CrossFit

5 x 5 @ 55 lbs

2

Stephanie
Richardson

5:30 AM CrossFit

5 x 5 @ 55 lbs

3

Christina
Hageny

5:30 AM CrossFit

5 x 5 @ 45 lbs

3

Daniela
Mendes

9:00 AM CrossFit

5 x 5 @ 45 lbs

3

Glenda
Farris

5:30 AM CrossFit

5 x 5 @ 45 lbs

3

Jana
Graham

5:30 AM CrossFit

5 x 5 @ 45 lbs

3

Laura
Clark

5:30 AM CrossFit

5 x 5 @ 45 lbs

3

Lauren
Spratt

5:30 AM CrossFit

5 x 5 @ 45 lbs

3

Mattie
King

5:30 AM CrossFit

5 x 5 @ 45 lbs

3

Nicole
Whisman

9:00 AM CrossFit

5 x 5 @ 45 lbs

3

Peggy
Campbell

9:00 AM CrossFit

5 x 5 @ 45 lbs

4

Melba
Gould

9:00 AM CrossFit

2 x 5 @ 45 lbs

4

Sammy
Epperson

5:30 AM CrossFit

1 x 5 @ 55 lbs

4

Amber
Green

5:30 PM CrossFit

1 x 1 @ 65 lbs

4

Ashley
Fugate

5:30 PM CrossFit

1 x 1 @ 50 lbs