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WOD - Tuesday, March 6, 2018

Warm-up

150 Singles; 30 Doubles
1x
5 Burpees
10 Scap Depressions
15 Reverse Hypers or Hip Ext.

Banded Hamstring Stretches

With Empty Bar
10 Good Mornings
10 RDLs
10 Deadlifts

Weightlifting

EMOM 10
Min 1 = 3 Deadlifts @ 75% of 1 RM
Min 2 = 30 Double Unders (60 Singles, 15 Attempts)

Deadlift (5X3)

Deadlift

Metcon

Metcon (Time)

5 Rounds for Time:

7 Single Arm DB Push Press - R (35/20)
7 Single Arm DB Push Press - L (35/20)
7 Deadlift (225/155)

Rx+= (50/35); (275/195)
Rx55+ and Scaled = (25/15); (155/105)

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Whiteboard:

Tuesday, March 06, 2018

Male Clients

1

AJ
Ross

6:00 AM CrossFit

5 x 3 @ 345 lbs

2

Rich
Marino

5:30 PM CrossFit

5 x 3 @ 325 lbs

3

Dennis
Shelton

4:30 PM CrossFit

5 x 3 @ 315 lbs

3

Private

4:30 PM CrossFit

5 x 3 @ 315 lbs

3

Mark
Paparo

4:30 PM CrossFit

5 x 3 @ 315 lbs

3

Robert
Self

5:00 AM CrossFit

5 x 3 @ 315 lbs

4

Tom
Boyle

5:00 AM CrossFit

5 x 3 @ 300 lbs

5

Mike
Brown

5:00 AM CrossFit

5 x 3 @ 295 lbs

135 DU’s 3 Rnd Unbroken

6

Bryan
Bureau

5:30 PM CrossFit

5 x 3 @ 275 lbs

6

Jason
Rogers

10:00 AM CrossFit

5 x 3 @ 275 lbs

6

Ken
Walma

5:00 AM CrossFit

5 x 3 @ 275 lbs

6

Paul
Miller

8:00 AM CrossFit

5 x 3 @ 275 lbs

6

Rob
Blackwell

10:00 AM CrossFit

5 x 3 @ 275 lbs

<75%

7

Alex
Karpinski

7:30 PM CrossFit

5 x 3 @ 255 lbs

7

Private

6:00 AM CrossFit

5 x 3 @ 255 lbs

8

Casey
Hall

5:30 PM CrossFit

5 x 3 @ 240 lbs

9

Clint
VanHoy

8:00 AM CrossFit

5 x 3 @ 235 lbs

10

Ben
Reid

4:30 PM CrossFit

5 x 3 @ 225 lbs

10

David
Stevens

8:00 AM CrossFit

5 x 3 @ 225 lbs

10

Jeff
Beatty

6:00 AM CrossFit

5 x 3 @ 225 lbs

10

Jeff
Austin

8:00 AM CrossFit

5 x 3 @ 225 lbs

10

Randy
Godfrey

6:00 AM CrossFit

5 x 3 @ 225 lbs

10

Steve
Golden

7:30 PM CrossFit

5 x 3 @ 225 lbs

11

Dave
Lombardo

5:00 AM CrossFit

5 x 3 @ 215 lbs

12

Keith
Jones

7:30 PM CrossFit

5 x 3 @ 195 lbs

13

Greg
Bickhart

5:00 AM CrossFit

5 x 3 @ 185 lbs

14

Robin
Gautham Mu ...

6:00 AM CrossFit

5 x 3 @ 165 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

5 x 3 @ 205 lbs

2

Andrea
Bauer

8:00 AM CrossFit

5 x 3 @ 185 lbs

2

Victoria
Duncan

5:00 AM CrossFit

5 x 3 @ 185 lbs

Went lighter

3

Sherry
Godfrey

6:00 AM CrossFit

5 x 3 @ 180 lbs

4

Molly
Clark

7:30 PM CrossFit

5 x 3 @ 175 lbs

5

Michelle
Gillespie

8:00 AM CrossFit

5 x 3 @ 155 lbs

5

Saskia
Arnesen

10:00 AM CrossFit

5 x 3 @ 155 lbs

6

Jena
Marullo

8:00 AM CrossFit

5 x 3 @ 145 lbs

7

Angela
Ing

8:00 AM CrossFit

5 x 3 @ 140 lbs

8

Alexis
Angier

8:00 AM CrossFit

5 x 3 @ 135 lbs

8

America
Jones

7:30 PM CrossFit

5 x 3 @ 135 lbs

8

Estela
Falla-Ross

6:00 AM CrossFit

5 x 3 @ 135 lbs

8

Lily
Anderson

10:00 AM CrossFit

5 x 3 @ 135 lbs

8

Lori
Adkins

5:00 AM CrossFit

5 x 3 @ 135 lbs

9

Andrea
Kilgren

4:30 PM CrossFit

5 x 3 @ 130 lbs

9

Monica
Lee

7:30 PM CrossFit

5 x 3 @ 130 lbs

10

Private

4:30 PM CrossFit

5 x 3 @ 125 lbs

11

Selena
Richter

Drive Thru

5 x 7 @ 115 lbs

11

Allison
Elliott

5:00 AM CrossFit

5 x 3 @ 115 lbs

11

Amy
Linton

10:00 AM CrossFit

5 x 3 @ 115 lbs

11

Kerry
Welch

10:00 AM CrossFit

5 x 3 @ 115 lbs

12

Becca
Roper

5:30 PM CrossFit

5 x 3 @ 105 lbs

13

Kelli
Mullis

4:30 PM CrossFit

5 x 3 @ 90 lbs

14

LeAnn
Austin

8:00 AM CrossFit

5 x 3 @ 85 lbs

15

Marcy
Butler

8:00 AM CrossFit

5 x 3 @ 80 lbs

16

Alex
Wright

4:30 PM CrossFit

5 x 3 @ 65 lbs