Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Settings

Workout

Thursday WOD

Bench Press (Work to heavy set of 5 bench press)

Bench Press

Complete 5 sets of:

- 5 bench press (add each set)

- 10 ring rows (elevate feet to make harder / add weight vest)

- 20 lemon squeezers

Metcon (AMRAP - Rounds and Reps)

14 Minute AMRAP of:

Row 20/15 calories
15 hand release push ups
10 toes to bar

At home:

Sub 1:00 of shuttle run or run in place for the rowing if no rower.

Sub v-ups or sit ups for toes to bar.

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

Whiteboard:

Thursday, March 19, 2020

Male Clients

1

Private

4:30 PM CrossFit

1 x 5 @ 255 lbs

2

Trey
Jenkins

5:00 AM CrossFit

2 x 5 @ 245 lbs

3

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 230 lbs

4

Jim
Bolen

6:30 PM CrossFit

2 x 5 @ 225 lbs

4

Art
Gore

6:30 PM CrossFit

1 x 5 @ 225 lbs

4

Ben
Gray

6:00 AM CrossFit

1 x 5 @ 225 lbs

5

Chris
Lenox

10:00 AM CrossFit

1 x 5 @ 215 lbs

5

Mike
Witt

5:30 PM CrossFit

1 x 5 @ 215 lbs

6

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 210 lbs

7

Donnie
Barbour

4:30 PM CrossFit

1 x 5 @ 205 lbs

215x4.75

7

Jeff
Smith

8:00 AM CrossFit

1 x 5 @ 205 lbs

7

Keith
Jones

6:30 PM CrossFit

1 x 5 @ 205 lbs

8

Ryan
Demmel

10:00 AM CrossFit

1 x 5 @ 195 lbs

9

Edward
Popek

6:00 AM CrossFit

1 x 5 @ 185 lbs

9

Harris
Frank

5:00 AM CrossFit

1 x 5 @ 185 lbs

9

Jason
Jones

5:00 AM CrossFit

1 x 5 @ 185 lbs

10

Andrew
Bauer

5:30 PM CrossFit

1 x 5 @ 175 lbs

11

Jim
Hullett

4:30 PM CrossFit

1 x 5 @ 165 lbs

12

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 145 lbs

13

Robin
Gautham Mu ...

6:30 PM CrossFit

1 x 5 @ 125 lbs

14

Alex
Rodriguez

4:30 PM CrossFit

1 x 5 @ 100 lbs

15

Jeff
Davis

4:30 PM CrossFit

1 x 4 @ 145 lbs

Female Clients

1

Brenda
Miller

8:00 AM CrossFit

1 x 5 @ 110 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 105 lbs

3

Victoria
Duncan

4:30 PM CrossFit

1 x 5 @ 95 lbs

4

Florisa
Acosta

8:00 AM CrossFit

1 x 5 @ 85 lbs

4

Kim
Hullett

4:30 PM CrossFit

1 x 5 @ 85 lbs

4

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 85 lbs

3 @ 95

4

Tracy
Jennings

6:00 AM CrossFit

1 x 5 @ 85 lbs

5

Tammy
Lewis

5:00 AM CrossFit

4 x 5 @ 75 lbs

5

Jami
Latham

WOD: 12:00 AM

1 x 5 @ 75 lbs

5

Jen
Thompson

8:00 AM CrossFit

1 x 5 @ 75 lbs

5

Staci
Hamilton

4:30 PM CrossFit

1 x 5 @ 75 lbs

6

Kyra
Odum

5:30 PM CrossFit

1 x 5 @ 70 lbs

6

Olivia
Brown

5:30 PM CrossFit

1 x 5 @ 70 lbs

7

Eva
Popek

6:00 AM CrossFit

1 x 5 @ 60 lbs

8

Melisa
Raney

10:00 AM CrossFit

1 x 5 @ 55 lbs

9

Kelly
Ulman

5:30 PM CrossFit

1 x 10 @ 50 lbs

10

Sarah
Maisey

WOD: 12:00 AM

1 x 5 @ 0 lbs

10

America
Jones

6:30 PM CrossFit

1 x 3 @ 75 lbs