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Components

Deadlift

Inverted Ring Rows

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

30 mins

Deadlift
5x3

Superset with

5xME Inverted Ring Rows
*scale to challenging ring rows without inversion if needed

Deadlift (5x3)

Deadlift

Inverted Ring Rows (5 sets Max Effort)

Inverted Ring Rows

Metcon

Metcon (2 Rounds for time)

2 Rounds
20 SOH (Rx+135/95)(95/65)
20 Abmat Sit-ups (Rx+ K2E)
10 Hang Power Cleans (Rx+135/95)(95/65)
10 Pull-ups (Rx+ C2B)
Rest 2:00

*Each round for time
*Goal is to be consitent in both rounds

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

Whiteboard:

Monday, February 15, 2016

Male Clients

1

Justin
Flatt

6:00 PM CrossFit

5 x 3 @ 460 lbs

1

Travis
Stutts

6:00 PM CrossFit

5 x 3 @ 460 lbs

2

Robert
Herford

11:00 AM CrossFit

5 x 3 @ 455 lbs

3

Kason
Davis

5:00 PM CrossFit

5 x 3 @ 355 lbs

4

christopher
carroll

11:00 AM CrossFit

5 x 3 @ 275 lbs

4

Richard
Kapcha

9:00 AM CrossFit

5 x 3 @ 275 lbs

5

Jason
Cansler

6:00 PM CrossFit

5 x 3 @ 225 lbs

5

Mickey
Luposello

5:00 PM CrossFit

5 x 3 @ 225 lbs

5

Private

6:00 PM CrossFit

5 x 3 @ 225 lbs

6

Alan
Rosero

5:00 PM CrossFit

5 x 3 @ 185 lbs

6

Gary
Sunstrom

9:00 AM CrossFit

5 x 3 @ 185 lbs

6

Justin
Higbee

6:00 PM CrossFit

5 x 3 @ 185 lbs

165, 175, 185

7

Jonathan
Visconti

6:00 PM CrossFit

5 x 3 @ 140 lbs

8

Cameron
Rosenow

11:00 AM CrossFit

5 x 3 @ 125 lbs

9

JR
Nunn

5:00 AM CrossFit

4 x 3 @ 275 lbs

9

Michael
Fiery

5:00 PM CrossFit

3 x 3 @ 165 lbs

9

Dan
Carley

5:00 AM CrossFit

2 x 3 @ 285 lbs

9

Gary
Blount

5:00 PM CrossFit

2 x 3 @ 355 lbs

3x3 325

9

Andrew
Ross

5:00 PM CrossFit

1 x 3 @ 355 lbs

9

Joey
White

6:00 PM CrossFit

1 x 3 @ 285 lbs

Female Clients

1

Kelci
Peterson

6:00 PM CrossFit

5 x 3 @ 215 lbs

2@ 215 ... 1 @ 205 ... 1 @ 195 ... 1 @ 185

2

Rachel
Klahr

6:00 PM CrossFit

5 x 3 @ 185 lbs

3

Cassie
Steck

9:00 AM CrossFit

5 x 3 @ 180 lbs

4

Brittany
Dirmann

5:00 PM CrossFit

5 x 3 @ 175 lbs

4

Jackie
Cansler

9:00 AM CrossFit

5 x 3 @ 175 lbs

4

Julianne
Gabriel

6:00 PM CrossFit

5 x 3 @ 175 lbs

4

Michelle
Shuck

11:00 AM CrossFit

5 x 3 @ 175 lbs

4

Stephanie
Tysinger

9:00 AM CrossFit

5 x 3 @ 175 lbs

5

Colleen
Beamon

9:00 AM CrossFit

5 x 3 @ 155 lbs

5

Lisa
Hovis

5:00 PM CrossFit

5 x 3 @ 155 lbs

5

Wendy
Raider

6:00 PM CrossFit

5 x 3 @ 155 lbs

threw in wendler programming too

6

Amy
Remer

5:00 PM CrossFit

5 x 3 @ 135 lbs

lasr set 155

7

Julia
Sanchez

5:00 PM CrossFit

5 x 3 @ 125 lbs

7

Macaira
Herford

11:00 AM CrossFit

5 x 3 @ 125 lbs

8

Cara
Stutts

5:00 PM CrossFit

5 x 3 @ 85 lbs

9

Mallory
Fiery

11:00 AM CrossFit

4 x 3 @ 125 lbs

105,125,125,125,125

9

Carolina
Martinez

5:00 AM CrossFit

1 x 3 @ 150 lbs

9

Summer
Nunn

5:00 AM CrossFit

1 x 3 @ 155 lbs