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Components

Shoulder Press

Metcon

Metcon

Metcon

Settings

Workout

MARCH 30, 2022

Pre Stretch Primer

Any order /
Row 500m
21 Squats
15 Push-ups
9 Sit ups
3 Burpees

ACCESSORY

A) Single-leg Stand up or Reverse Pistols or Pistol, 5x5

B) Single-arm DB Press, 5x5

BARBELL

BAR: Shoulder Press (5x1 @ 90%)

Shoulder Press

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rounds / 15 cap
20 Squats | RX+ Jump Lunges
20 Sit ups | RX+ GHD or T2b or any combo
20 Shoulder Press, 45/35/15#

WOD

WOD: Metcon (Time)

20 Cap /
75 WBS
90 Double-unders
30 Pull-ups | RX+ Muscle-ups
90 Double-unders
75 WBS

KIKR

KIKR: Metcon (Time)

21 cals Bike
15 Burpees
9 cals Bike

Time includes 1 min rest

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

Whiteboard:

Wednesday, March 30, 2022

Male Clients

1

Curtis
Hackler

5:30 AM CrossFit

5 x 1 @ 175 lbs

1

Jordan
Dodson

5:30 AM CrossFit

5 x 1 @ 175 lbs

1

Matt
Phillips

4:30 PM Open Gym

5 x 1 @ 175 lbs

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 175 lbs

2

Bryan
Hollenbeck

6:30 PM CrossFit

5 x 1 @ 165 lbs

3

Richard
Smith

9:00 AM CrossFit

5 x 1 @ 140 lbs

4

Chris
McAbery

12:00 PM Open Gym

5 x 1 @ 135 lbs

4

Dallas
Hindman

9:00 AM CrossFit

5 x 1 @ 135 lbs

5

Scott
Blakemore

6:30 AM CrossFit

5 x 1 @ 130 lbs

6

Johnny
Whisman

9:00 AM CrossFit

5 x 1 @ 125 lbs

7

Andrew
Austin

5:30 PM CrossFit

5 x 1 @ 115 lbs

7

Chris
Emert

4:30 PM Open Gym

5 x 1 @ 115 lbs

7

Daniel
Baker

5:30 AM CrossFit

5 x 1 @ 115 lbs

7

Tony
Sterk

5:30 PM CrossFit

5 x 1 @ 115 lbs

8

Private

9:00 AM CrossFit

5 x 1 @ 95 lbs

9

Marcelo
Goro

5:30 PM CrossFit

5 x 1 @ 80 lbs

10

Rod
Harwood

6:30 AM CrossFit

5 x 1 @ 45 lbs

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

5 x 1 @ 125 lbs

2

Ziva
Cooper

5:30 AM CrossFit

5 x 1 @ 95 lbs

3

Alex
Lingnau

5:30 AM CrossFit

5 x 1 @ 90 lbs

3

Jennifer
Nelson

4:30 PM Open Gym

5 x 1 @ 90 lbs

3

Misty
Lingnau

5:30 AM CrossFit

5 x 1 @ 90 lbs

4

Aubrey
Baker

6:30 AM CrossFit

5 x 1 @ 86 lbs

90%

5

Patty
Thompson

9:00 AM CrossFit

5 x 1 @ 85 lbs

6

Nicole
Whisman

5:30 PM CrossFit

5 x 1 @ 75 lbs

7

Jana
Graham

5:30 AM CrossFit

5 x 1 @ 72 lbs

8

Glenda
Farris

5:30 AM CrossFit

5 x 1 @ 70 lbs

8

Mattie
King

5:30 AM CrossFit

5 x 1 @ 70 lbs

8

Rayleigh
Rowell

5:30 PM CrossFit

5 x 1 @ 70 lbs

9

Angela
Hansen

5:30 PM CrossFit

5 x 1 @ 65 lbs

9

Daniela
Mendes

9:00 AM CrossFit

5 x 1 @ 65 lbs

9

Deb
Davis

9:00 AM CrossFit

5 x 1 @ 65 lbs

9

Lauren
Spratt

5:30 PM CrossFit

5 x 1 @ 65 lbs

9

Rachel
Showler

6:30 AM CrossFit

5 x 1 @ 65 lbs

9

Sabrina
Hay

6:30 AM CrossFit

5 x 1 @ 65 lbs

10

Kenna
Gathright

6:30 AM CrossFit

5 x 1 @ 55 lbs

10

Sammy
Epperson

5:30 AM CrossFit

5 x 1 @ 55 lbs

11

Peggy
Campbell

9:00 AM CrossFit

5 x 1 @ 50 lbs

12

Carolyn
Morgan

6:30 AM CrossFit

5 x 1 @ 35 lbs

13

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 85 lbs