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Tuesday, February 12th Wod!!

Valentines Day is almsot upon us. Let's wear our best Valentine's Day colors on Thursday!!!

Warm-up

11 min Time Cap
2 min AAB or 300m Run
2 Rounds of
15 Back Squats
10 Jump Tucks
5 Burpees
1 Round of
Shoes & Bathroom Visit

Front Squat (5 X 3 @ 75%)

Front Squat

Perform each set at the 90 sec mark

Metcon (2 Rounds for time)

2 Rounds for time
50 KB/DB Deadlift (HAP)
50 Push Ups - RX+ HSPU
50 Toes 2 Bar

Rest 5 min

2 Rounds for time
50 Toes 2 Bar
50 Push Ups - RX+ HSPU
50 KB/DB Deadlift (HAP)

12 min time cap (Each)
*1 sec penalty for each rep not completed.

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

Whiteboard:

Tuesday, February 12, 2019

Male Clients

1

John
Harris

8:30 AM CrossFit

5 x 3 @ 275 lbs

2

Coach
Adam-Bomb

9:30 AM CrossFit

5 x 3 @ 235 lbs

3

Coach
Jose

4:00 PM CrossFit

5 x 3 @ 225 lbs

3

Coach
Tony

12:00 PM CrossFit Advance...

5 x 3 @ 225 lbs

3

Patrick
Elsasser

9:30 AM CrossFit

5 x 3 @ 225 lbs

3

Scott
Puclik

12:00 PM CrossFit Advance...

5 x 3 @ 225 lbs

4

Billy
Dedich

4:00 PM CrossFit

5 x 3 @ 215 lbs

4

Tate
Daniels

6:00 AM CrossFit

5 x 3 @ 215 lbs

5

Phil
Beltran

12:00 PM CrossFit Advance...

5 x 3 @ 205 lbs

6

Craig
Radke

5:00 PM CrossFit

5 x 3 @ 170 lbs

7

Rafael
Sanchez Vera

6:00 PM CrossFit

5 x 3 @ 145 lbs

8

Mason
Radke

5:00 PM CrossFit

5 x 3 @ 135 lbs

8

Rick
Kordick

8:30 AM CrossFit

5 x 3 @ 135 lbs

9

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

3 x 3 @ 145 lbs

DNF, three rounds at 145 lb

Female Clients

1

Drienna
Green

8:30 AM CrossFit

5 x 3 @ 180 lbs

2

Michelle
Kibby

9:30 AM CrossFit

5 x 3 @ 175 lbs

145,145,145,175,175

3

Coach
Geo

8:30 AM CrossFit

5 x 3 @ 155 lbs

4

Private

5:00 PM CrossFit

5 x 3 @ 150 lbs

5

Kerri
Evans

6:00 PM CrossFit

5 x 3 @ 145 lbs

5

Mallory
Thompson

4:00 PM CrossFit

5 x 3 @ 145 lbs

should've gone heavier.

5

Sandy
“Pants” Diaz

8:30 AM CrossFit

5 x 3 @ 145 lbs

6

Ana
V

9:30 AM CrossFit

5 x 3 @ 135 lbs

7

Bautista “B”
Spears

4:00 PM CrossFit

5 x 3 @ 125 lbs

7

Coach
Jaime

5:00 AM CrossFit

5 x 3 @ 125 lbs

7

Jayme
Pilon

9:30 AM CrossFit

5 x 3 @ 125 lbs

7

Shauna
Love

5:00 AM CrossFit

5 x 3 @ 125 lbs

8

Ayleah
Alejandre

5:00 AM CrossFit

5 x 3 @ 115 lbs

8

Coach
K

6:00 AM CrossFit

5 x 3 @ 115 lbs

8

Jayme
Crist

12:00 PM CrossFit Advance...

5 x 3 @ 115 lbs

8

Leanne
Ewald

12:00 PM CrossFit Advance...

5 x 3 @ 115 lbs

focusing of PF contraction- keeping form their before increasing....

9

Britnee
Fradd

5:00 PM CrossFit

5 x 3 @ 105 lbs

10

Gabby
Vizcaino

4:00 PM CrossFit

5 x 3 @ 100 lbs

11

Jess
Duran

8:30 AM CrossFit

5 x 3 @ 95 lbs

11

Sally
Gjeloshaj

9:30 AM CrossFit

5 x 3 @ 95 lbs

11

Yianoula
“Nola” Warne

9:30 AM CrossFit

5 x 3 @ 95 lbs

12

Gloria
Marrufo

4:00 PM CrossFit

5 x 3 @ 85 lbs

12

Kenzie
Farrier

4:00 PM CrossFit

5 x 3 @ 85 lbs

12

Lindsey
Aronson

8:30 AM CrossFit

5 x 3 @ 85 lbs

13

Beth
Johnson

4:00 PM CrossFit

5 x 3 @ 75 lbs

Should have pushed for 85

14

Lori
Sloan

6:00 PM CrossFit

5 x 3 @ 55 lbs