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WOD - Monday, March 18, 2019

Weightlifting

Front Squat (Heavy 3 reps for the day)

Front Squat

Work up to a heavy set of 3 reps with form.

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds:

2 Minutes of:
10/7 AB Calories
10 Deadlifts (95/65)
Max Thrusters (95/65)

Rest 2 Minutes

Rx55+ and Scale = (75/45)
Score is total thrusters.
Scale AB to 8/5 if needed. Row sub is 12/9 cal..

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

Whiteboard:

Monday, March 18, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 305 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 3 @ 275 lbs

3

Brandon
Henry

7:30 PM CrossFit

1 x 3 @ 255 lbs

3

Rich
Marino

4:30 PM CrossFit

1 x 3 @ 255 lbs

4

Brennan
Wesolowski

10:00 AM CrossFit

1 x 3 @ 235 lbs

4

Bryan
Bureau

5:30 PM CrossFit

1 x 3 @ 235 lbs

4

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 235 lbs

5

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 225 lbs

5

Mike
Brown

10:00 AM CrossFit

1 x 3 @ 225 lbs

6

Aaron
Carver

5:00 AM CrossFit

1 x 3 @ 205 lbs

6

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 205 lbs

Corrected to 205... whoops

6

Jeff
Smith

5:30 PM CrossFit

1 x 3 @ 205 lbs

6

Michael
Wolf

5:00 AM CrossFit

1 x 3 @ 205 lbs

7

Adam
Doty

4:30 PM CrossFit

1 x 3 @ 195 lbs

7

Dennis
Shelton

5:30 PM CrossFit

1 x 3 @ 195 lbs

P clean,sqt sqt sqt

7

Erik
Manning

5:00 AM CrossFit

1 x 3 @ 195 lbs

7

Mike
McCleery

5:30 PM CrossFit

1 x 3 @ 195 lbs

8

Bruce
Elliott

5:00 AM CrossFit

1 x 3 @ 185 lbs

185

8

Chris
Bryant

5:30 PM CrossFit

1 x 3 @ 185 lbs

45 / 95 / 135 / 165 / 185

8

Chris
Davis

10:00 AM CrossFit

1 x 3 @ 185 lbs

felt heavy!

8

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 185 lbs

8

Tim
Gaddis

8:00 AM CrossFit

1 x 3 @ 185 lbs

9

Lee
Whetstone

7:30 PM CrossFit

1 x 3 @ 165 lbs

10

Mason
Brown

4:30 PM CrossFit

1 x 3 @ 155 lbs

11

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 3 @ 145 lbs

12

Robert
Meredith Jr

10:00 AM CrossFit

1 x 3 @ 85 lbs

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

1 x 3 @ 165 lbs

2

Andrea
Bauer

5:00 AM CrossFit

1 x 3 @ 155 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 3 @ 155 lbs

3

Lisa
Zawacki

10:00 AM CrossFit

1 x 3 @ 125 lbs

3

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 125 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 125 lbs

4

America
Jones

7:30 PM CrossFit

1 x 3 @ 120 lbs

5

Angie
Bryant

5:30 PM CrossFit

1 x 3 @ 115 lbs

5

Ann
Blaum

10:00 AM CrossFit

1 x 3 @ 115 lbs

5

Brenda
Miller

8:00 AM CrossFit

1 x 3 @ 115 lbs

5

Florisa
Acosta

8:00 AM CrossFit

1 x 3 @ 115 lbs

5

Lily
Anderson

10:00 AM CrossFit

1 x 3 @ 115 lbs

6

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 105 lbs

6

Jessyca
Doty

5:30 PM CrossFit

1 x 3 @ 105 lbs

6

Kelsey
Questel

6:00 AM CrossFit

1 x 3 @ 105 lbs

6

Mayra
Jones

10:00 AM CrossFit

1 x 3 @ 105 lbs

7

Kim
Hullett

10:00 AM CrossFit

1 x 3 @ 95 lbs

7

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 95 lbs

7

Staci
Hamilton

4:30 PM CrossFit

1 x 3 @ 95 lbs

8

Linnet
Orbe

6:00 AM CrossFit

1 x 3 @ 90 lbs

9

Aimee
Wolf

5:00 AM CrossFit

1 x 3 @ 85 lbs

9

Monica
Lee

4:30 PM CrossFit

1 x 3 @ 85 lbs

10

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 80 lbs

10

Melisa
Raney

10:00 AM CrossFit

1 x 3 @ 80 lbs

11

Lindsey
Chau

4:30 PM CrossFit

1 x 3 @ 75 lbs

12

Jaylyn
Carver

4:30 PM CrossFit

1 x 3 @ 70 lbs

13

Katie
Crocker

5:00 AM CrossFit

1 x 3 @ 65 lbs

14

Rachel
Bard

4:30 PM CrossFit

1 x 3 @ 50 lbs

14

Yvonne
Peterson

4:30 PM CrossFit

1 x 3 @ 50 lbs