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Components

Bench Press

Metcon

Settings

Workout

3/7/2017

Yoga/Mobility

Chesty Stretchy

Warm-up

Bench Warm Up

2 Rounds
10 1 Arm KB Bench Press each arm
Run 200m
10 KB rows ea arm
Run 200m
10 1 Arm KB Push Press

Skill/Strength

Bench Press (3x8)

Bench Press

WOD

Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Scaled:
10 Push-ups
20-calories
30 Air Squats

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

Whiteboard:

Tuesday, March 07, 2017

Male Clients

1

Brett
Simmon

Lift Sesh w/ Jared 3PM-4P...

3 x 8 @ 215 lbs

2

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

3 x 8 @ 195 lbs

Last set 7 and 1

2

Kyle
Schlewinsky

Lift Sesh w/ Jared 3PM-4P...

3 x 8 @ 195 lbs

185, 195x2

3

Jeremy
Springer

6:30 PM CrossFit

3 x 8 @ 175 lbs

175# X8, 185# X8, 185# X6

4

Cyrus
Medrano

6:30 PM CrossFit

3 x 8 @ 165 lbs

5

LLOYD
HARRIS

5:20 PM CrossFit

3 x 8 @ 145 lbs

6

Caleb
Pickard

5:20 AM CrossFit

2 x 8 @ 165 lbs

+ 1 x 155lb

6

Brad
Hobbs

9:30 AM CrossFit

2 x 5 @ 105 lbs

6

Clark
moncure

6:30 AM CrossFit

1 x 8 @ 225 lbs

8x185, 205, 225; 6.5x225 second round

6

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 8 @ 165 lbs

6

Kevin
Martinez

Lift Sesh w/ Jared 3PM-4P...

1 x 8 @ 215 lbs

185,205,215

6

lance
cartwright

9:30 AM CrossFit

1 x 8 @ 215 lbs

185 215 205 195

6

Matt
Elbus

9:30 AM CrossFit

1 x 8 @ 185 lbs

185, 175, 165

6

Matt
Osborn

6:30 PM CrossFit

1 x 8 @ 125 lbs

1x8 85lb 1x8 105lb 1x7 135lb

Female Clients

1

Kim
Coffee

5:20 PM CrossFit

3 x 8 @ 115 lbs

2

Christina
Tovar

5:20 PM CrossFit

3 x 8 @ 105 lbs

negative on 105

3

Steph
Karins

5:20 AM CrossFit

3 x 8 @ 85 lbs

4

Janet
James

5:20 AM CrossFit

3 x 8 @ 80 lbs

5

Hannah
Watkins

4:10PM CrossFit

3 x 8 @ 75 lbs

1x8@78

5

Paige
Mouledous

6:30 AM CrossFit

3 x 8 @ 75 lbs

6

Stephanie
Alarcon

6:30 AM CrossFit

3 x 8 @ 70 lbs

7

Private

4:10PM CrossFit

3 x 8 @ 65 lbs

8

Emily
Hilton

9:30 AM CrossFit

3 x 8 @ 60 lbs

8

Private

5:20 PM CrossFit

3 x 8 @ 60 lbs

9

Kaitlyn
Vogel

5:20 PM CrossFit

3 x 8 @ 55 lbs

10

Laiken
Williams

Open Gym 5:20AM-10:30AM

3 x 8 @ 50 lbs

10

Private

4:10PM CrossFit

3 x 8 @ 50 lbs

11

Angie
Grant

6:30 AM CrossFit

3 x 8 @ 40 lbs

1 set 45 om bar res dumb bells

12

Jennifer
Gagne

9:30 AM CrossFit

3 x 8 @ 30 lbs

DB

13

Nicole
Dues

5:20 PM CrossFit

6 x 10 @ 25 lbs

25# DB inclined bench

14

Brianne
LeBlanc

4:10PM CrossFit

2 x 8 @ 65 lbs

14

Katie
Jaquet

4:10PM CrossFit

2 x 8 @ 75 lbs

1*8 @65 OH squats yesterday...boo for the triceps

14

Leianna
Cooper

6:30 PM CrossFit

2 x 8 @ 60 lbs

Failed at 4 reps at 70

14

Korissa
Earls

9:30 AM CrossFit

2 x 5 @ 75 lbs

14

Angel
Baran

9:30 AM CrossFit

1 x 8 @ 70.5 lbs

2x8 @ 65 lbs; PG

14

Judy
Spradlin

5:20 AM CrossFit

1 x 8 @ 55 lbs

14

Katie
Harris

6:30 PM CrossFit

1 x 8 @ 105 lbs

1x8 85#, 1x8 95#

14

Stacey
Snyder

9:30 AM CrossFit

1 x 5 @ 75 lbs

3 rounds X8 65lbs