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Deadlift

Metcon

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Workout

Full Body AMRAP

Wod breakdown: https://youtu.be/O8gZ8ncP8Os We will be hosting Zoom classes starting today @ 12 and 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, Meeting ID: 511 972 2721

Warm-Up

2 Rounds:
5 Inchworms (no Push-ups)
10 Lateral Squats (per side)
10 Alternating Toe Touches
10 Wipers
3 Sided Plank (:30 per side)

Weightlifting

(20 Minutes) Choose your adventure

Deadlift (Build to a heavy set of 6)

If you are limited by your barbell weights, increase rep range to 10-12 reps per set.

If you have a set of Dumbbells, increase your rep range to 10-12 reps per set.

If you do not have any dumbbells or are limited in weight options, complete front loaded Good Mornings. Keep the Good Mornings in reps of 10-12 reps as well.

Metcon

Metcon (5 Rounds for reps)

3 Minute Amrap (x 5)
4 Single Dumbbell or Barbell Snatches
6 DB Goblet Squats or Barbell Overhead Squats
8 Single Dumbbell or Barbell Push Press
(Rest 1:00 between Amraps)

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

Whiteboard:

Wednesday, April 01, 2020

Male Clients

1

Robert
Christie

12pm CrossFit

1 x 6 @ 335 lbs

2

Brandon
Thorsten

12pm CrossFit

1 x 10 @ 321 lbs

Ran out of weight/plates 🤷‍♂️

3

Jason
Jarrells

12pm CrossFit

1 x 6 @ 290 lbs

Ouch!!!

4

Nate
Cobb

12pm CrossFit

1 x 6 @ 275 lbs

4

Ryan
Figuerado

12pm CrossFit

1 x 6 @ 275 lbs

5

Eric
Otero

12pm CrossFit

1 x 6 @ 255 lbs

5

Patrick
Kelly

12pm CrossFit

1 x 6 @ 255 lbs

6

Kevin
Baker

6pm CrossFit

1 x 6 @ 215 lbs

Protecting shoulder

7

Bill
Curci

12pm CrossFit

1 x 12 @ 195 lbs

All the weight I had...

8

Jason
Pierson

12pm CrossFit

1 x 12 @ 100 lbs

9

Jim
Sirovy

12pm CrossFit

6 x 12 @ 65 lbs

Dumbells

10

Brian
Kent

12pm CrossFit

5 x 12 @ 50 lbs

Slow good mornings and rdls

11

Ryan
Gift

6pm CrossFit

4 x 12 @ 25 lbs

12

Chad
Baker

12pm CrossFit

1 x 6 @ 0 lbs

Did a 25lb slam ball good mornings

Female Clients

1

Melissa
Gomez

12pm CrossFit

1 x 6 @ 205 lbs

With belt

2

Kim
McGrath

12pm CrossFit

1 x 15 @ 175 lbs

2

Heather
Spears

12pm CrossFit

1 x 6 @ 175 lbs

3

Heather
Dunn

6pm CrossFit

2 x 6 @ 165 lbs

4

Camille
Chamberlen

12pm CrossFit

6 x 6 @ 155 lbs

Barbell-not enough plates for heavy set

4

Brenna
Jarrells

12pm CrossFit

1 x 6 @ 155 lbs

5

Alissa
Cobb

12pm CrossFit

1 x 6 @ 145 lbs

5

Janis
Green

12pm CrossFit

1 x 6 @ 145 lbs

All my weights

6

Jasmine
Poon

12pm CrossFit

1 x 6 @ 105 lbs

7

Theresa
Brinsa

6pm CrossFit

1 x 10 @ 100 lbs

4 sets

8

Beth
Gray

6pm CrossFit

6 x 10 @ 95 lbs

Built to 95# and did 6 rounds of 10 reps

9

Becca
Chang

6pm CrossFit

5 x 12 @ 60 lbs

30lb dbs / tempo 3-4 sec down

10

Lisa
Gift

6pm CrossFit

4 x 12 @ 50 lbs

25# DB’s

10

Kaitlin
Woods

6pm CrossFit

1 x 6 @ 50 lbs

25 lb dumb bell 6 count tempo

11

Private

12pm CrossFit

1 x 10 @ 40 lbs

12

Wifey
(aka Chris ...

6pm CrossFit

1 x 6 @ 0 lbs

Sub Bench 5x5@80%

12

Vienna
Kaiser

12pm CrossFit

1 x 0 @ 0 lbs

10 Long Flights of stairs at Park.