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Components

Shoulder Press

Metcon

Gwen

Metcon

Settings

Workout

APRIL 5, 2022

Pre Stretch Primer

Row 500m
30 Squats
20 Sit ups
10 Burpees

ACCESSORY

A) Reverse Pistols, 5x5

B) Single-arm DB Press, 5x5

BARBELL

Shoulder Press (1-1-1-1-1, work to a heavy set or a new 1 RM)

Shoulder Press

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 Cap /
1 min Plank | RX+ HS Hold
30 Lunges | 50 Jump Lunges
15/12 Cals Bike

1 min Hollow Rock Hold | RX+ V-up Hold
30 Lunges | RX+ 50 Jump Lunges
15/12 Cals Bike

1 min Plank Hold | RX+ HS Hold
30 Lunges | RX+ 50 Jump Lunges
15/12 Cals Bike

WOD

WOD: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

*20 cap
*Score = weight used for all 3 unbroken sets

KIKR

KIKR: Metcon (Time)

100 Lunges | RX+ Jump Lunges

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

Whiteboard:

Tuesday, April 05, 2022

Male Clients

1

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 200 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 190 lbs

3

Jason
Flick

12:00 PM Open Gym

1 x 1 @ 165 lbs

4

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 155 lbs

5

Sakthivel
Ganapathy

6:30 PM CrossFit

1 x 1 @ 150 lbs

6

Johnny
Whisman

12:00 PM Open Gym

1 x 1 @ 135 lbs

7

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 125 lbs

7

Daniel
Baker

5:30 AM CrossFit

1 x 1 @ 125 lbs

8

Harry
Judd

6:30 PM CrossFit

1 x 1 @ 120 lbs

9

Brandon
Cranor

9:00 AM CrossFit

1 x 1 @ 115 lbs

9

Tony
Sterk

12:00 PM Open Gym

1 x 1 @ 115 lbs

10

Ricardo
Mendes

6:30 PM CrossFit

1 x 1 @ 110 lbs

Female Clients

1

Shelby
Brennan

12:00 PM Open Gym

1 x 1 @ 140 lbs

15# PR!

2

Renee
Johnson

4:30 PM Open Gym

1 x 1 @ 130 lbs

3

Cat
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 105 lbs

4

Jennifer
Nelson

4:30 PM Open Gym

1 x 1 @ 100 lbs

4

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 100 lbs

5

Christine
Goscha

5:30 AM CrossFit

1 x 1 @ 95 lbs

6

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 90 lbs

6

Melissa
Patrick

4:30 PM Open Gym

1 x 1 @ 90 lbs

6

Patty
Thompson

4:30 PM Open Gym

1 x 1 @ 90 lbs

6

Ziva
Cooper

5:30 AM CrossFit

1 x 1 @ 90 lbs

7

Kelli
Kelley

5:30 AM CrossFit

1 x 1 @ 85 lbs

7

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 85 lbs

8

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 82 lbs

9

Nicole
Whisman

4:30 PM Open Gym

1 x 1 @ 80 lbs

missed 85 several times :(

10

Rebecca
Judd

6:30 PM CrossFit

1 x 1 @ 77 lbs

11

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 76.5 lbs

12

Hemapriya
Sakthivel

9:00 AM CrossFit

1 x 1 @ 75 lbs

12

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 75 lbs

80# BUT HAD TO PUSH PRESS

13

Teri
Baker

9:00 AM CrossFit

2 x 1 @ 70 lbs

13

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 70 lbs

13

Lindsay
Sedersten

5:30 AM CrossFit

1 x 1 @ 70 lbs

13

Rebekah
Inman

6:30 PM CrossFit

1 x 1 @ 70 lbs

14

Taylor
Howard

5:30 PM CrossFit

1 x 1 @ 67 lbs

15

Angela
Hansen

5:30 PM CrossFit

2 x 2 @ 65 lbs

Crunchy shoulders

15

Ashley
Davis

9:00 AM CrossFit

1 x 1 @ 65 lbs

15

Sammy
Epperson

5:30 AM CrossFit

1 x 1 @ 65 lbs

16

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 60 lbs

17

Brandi
Harper

6:30 PM CrossFit

1 x 5 @ 50 lbs

18

Julie
Campbell

6:30 PM CrossFit

1 x 1 @ 45 lbs