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Metcon

Shoulder Press

Annie

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Workout

Monday WOD

Metcon (Weight)

20 minutes for load and quality of:

- Row 15/10 cals or bike 15/10 cals or run 200 meters

- 8 shoulder press (no racks, add weight each set if able)

- 8 strict pull ups

Shoulder Press

Shoulder Press

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Scale is 3:1 single underes

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

Whiteboard:

Monday, February 17, 2020

Male Clients

1

Nathan
Trevillian

5:30 PM CrossFit

145 lbs

2

Jeff
Smith

8:00 AM CrossFit

135 lbs

3

Donnie
Barbour

Drive Thru

125 lbs

4

Chris
Bryant

4:30 PM CrossFit

95 lbs

Only 12 minutes - came late

4

Patrick
Dedoyard

5:30 PM CrossFit

95 lbs

5

Ben
Gray

4:30 PM CrossFit

135 lbs

5

Private

4:30 PM CrossFit

135 lbs

6

Chris
Davis

10:00 AM CrossFit

105 lbs

6

Jason
Jones

4:30 PM CrossFit

105 lbs

6

Keith
Jones

5:00 AM CrossFit

105 lbs

7

Dale
Rinkenberger

8:00 AM CrossFit

95 lbs

7

Mike
McCleery

4:30 PM CrossFit

95 lbs

8

Jim
Hullett

4:30 PM CrossFit

75 lbs

3 x 75lbs (8 reps)

9

Johny
Mathur

Drive Thru

65 lbs

Female Clients

1

Kyra
Odum

5:30 PM CrossFit

45 lbs

banded pull ups

2

Rachel
Blackwell

10:00 AM CrossFit

75 lbs

2

Victoria
Duncan

5:00 AM CrossFit

75 lbs

3

Amanda
Bogard

Drive Thru

65 lbs

3

Tracy
Jennings

8:00 AM CrossFit

65 lbs

4

Lori
Adkins

5:00 AM CrossFit

60 lbs

5

Selena
Richter

Drive Thru

55 lbs

6

Holly
Roberts

5:30 PM CrossFit

45 lbs

Banded pull up (green and purple)

6

Jessyca
Doty

4:30 PM CrossFit

45 lbs

7

Aimee
Wolf

8:00 AM CrossFit

40 lbs

8

Melisa
Raney

10:00 AM CrossFit

35 lbs

9

Amy
Linton

10:00 AM CrossFit

0 lbs

9

Linda
Wright

6:00 AM CrossFit

0 lbs