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Components

Thruster

Metcon

Settings

Workout

3.21.2022

Warm-up

On a 7:00 clock:
30 jumping jacks
10 groiners
10 PVC good mornings
10 air squat
10 pass thrus (PVC)
10 overhead squats (PVC)

Warm-Up

Thruster Review then...
5 sets: (skill progression)
5 thrusters
– Rest :30 between sets.

Strength

Thruster (EMOM 10: 1 thruster – Build to a heavy single)

Thruster

*From the ground*

Metcon

GHD review & Prove it round:
2 sets:
4 thrusters
5 GHD or weighted sit-ups

Metcon (Time)

For time:
15 thrusters (95/135 lb)
30 GHD sit-ups
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups

Intermediate: 65/95# (partial GHD)
Beginner: 35/45# weighted situp

Warm-Up

1 min hold each side:
Pigeon Pose
Groiner Stretch
Couch Stretch

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

Whiteboard:

Monday, March 21, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

1 x 1 @ 285 lbs

2

Rob
Helm

7:00 am CrossFit

1 x 1 @ 275 lbs

3

Terrance
Boyd

5:00 pm CrossFit

1 x 1 @ 230 lbs

4

Eric
Leininger

5:00 pm CrossFit

1 x 1 @ 225 lbs

5

Eric
Wrona

5:00 pm CrossFit

1 x 1 @ 215 lbs

5

Stoney
Laurel

8:00 PM CrossFit

1 x 1 @ 215 lbs

6

Dillon
White

6:00 am CrossFit

1 x 1 @ 205 lbs

6

Private

5:00 am CrossFit

1 x 1 @ 205 lbs

7

Kyle
Jones

6:00 am CrossFit

1 x 1 @ 195 lbs

7

Mickey
$ Admony

5:00 pm CrossFit

1 x 1 @ 195 lbs

8

Tom
Powers

12:00 PM CrossFit

1 x 1 @ 190 lbs

9

Daniel
Russell

5:00 pm CrossFit

1 x 1 @ 185 lbs

9

John
Curl

6:00 am CrossFit

1 x 1 @ 185 lbs

Poor form

9

Lotan
Stern

5:00 am CrossFit

1 x 1 @ 185 lbs

9

Nir
Nehory

12:00 PM CrossFit

1 x 1 @ 185 lbs

9

Taylor
Smith

5:00 am CrossFit

1 x 1 @ 185 lbs

125 - 125 - 135 - 135 - 155 - 165 - 165 - 185 - x195 - 185

10

David
Guerra

5:00 am CrossFit

1 x 1 @ 175 lbs

11

Eric
Micek

12:00 PM CrossFit

1 x 1 @ 165 lbs

12

Jason
Pavelka

6:00 am CrossFit

1 x 1 @ 145 lbs

12

Marc
Jones

5:00 am CrossFit

1 x 1 @ 145 lbs

12

Noel
Janacek

12:00 PM CrossFit

1 x 1 @ 145 lbs

didn't lock 150

13

Sudheer
Reddy

6:00 pm CrossFit

1 x 1 @ 140 lbs

Started with 95#

14

Craig
Kamrowski

5:00 pm CrossFit

10 x 1 @ 135 lbs

14

Harikrishna
Siliveri

6:00 pm CrossFit

1 x 1 @ 135 lbs

14

Hunter
Brumit

5:00 am CrossFit

1 x 1 @ 135 lbs

14

Ido
Nagar

6:00 pm CrossFit

1 x 1 @ 135 lbs

15

Brian
Jones

12:00 PM CrossFit

1 x 1 @ 125 lbs

16

Niranjan
Sarvi

7:00 am CrossFit

1 x 1 @ 115 lbs

17

Yanir
Snir

CrossFit 7:00 PM

1 x 1 @ 75 lbs

Female Clients

1

titan
chijioke

12:00 PM CrossFit

1 x 1 @ 145 lbs

2

Shannon
Poulston

6:00 pm CrossFit

1 x 1 @ 130 lbs

3

Private

5:00 pm CrossFit

1 x 1 @ 115 lbs

3

Morgan
Littauer

5:00 pm CrossFit

1 x 1 @ 115 lbs

4

Ellen
Fleckenstein

5:00 pm CrossFit

1 x 1 @ 110 lbs

5

Gina
Flores

8:00 PM CrossFit

1 x 1 @ 105 lbs

failed @110

5

Judy
Russell

5:00 pm CrossFit

1 x 1 @ 105 lbs

6

Beth
Lee

5:00 am CrossFit

1 x 1 @ 100 lbs

6

Carley
Hanley

5:00 am CrossFit

1 x 1 @ 100 lbs

6

Sherika
Johnson

6:00 pm CrossFit

1 x 1 @ 100 lbs

7

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 1 @ 95 lbs

8

Kristie
Brooks

5:00 am CrossFit

1 x 1 @ 85 lbs

55,60,65,70,75.75,75,80,80,85

9

Angey
Williams

12:00 PM CrossFit

1 x 1 @ 80 lbs

9

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 80 lbs

10

Ari
Angulo

5:00 pm CrossFit

1 x 1 @ 75 lbs

11

Cathy
Landry

12:00 PM CrossFit

1 x 1 @ 70 lbs

11

Shivani
Patel

5:00 am CrossFit

1 x 1 @ 70 lbs

12

Keren
Nehory

12:00 PM CrossFit

1 x 1 @ 65 lbs

Shoulder problem

12

Neelima
Agrawal

5:00 am CrossFit

1 x 1 @ 65 lbs