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Components

Deadlift

Metcon

Metcon

Settings

Workout

Wednesday

Strength

A: Deadlift (Heavy Triple)

Metcon

B: Metcon (Time)

Rx =
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (255/175)
*20 double-unders after each set

Rx+=
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (315/215)
*35 double-unders after each set

Extra

C: Metcon (5 Rounds for time)

Rx =
5 rounds of:
15/10 calorie ski
15 yard yoke push

1:1 work to rest ratio
or alternate rounds w/partner
or 3-4 person team & 2 ski ergs

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

Whiteboard:

Wednesday, April 13, 2022

Male Clients

1

Anthony
Vorachak

CrossFit: 6:00 AM

1 x 3 @ 500 lbs

2

Andy
Kaestle

CrossFit: 5:00 AM

1 x 3 @ 435 lbs

3

Isaac
Cleveland

Open Gym

1 x 3 @ 405 lbs

4

Matt
Pickering

CrossFit: 5:30 PM

1 x 3 @ 395 lbs

5

John
Mullen

CrossFit: 5:00 AM

1 x 3 @ 355 lbs

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 3 @ 345 lbs

6

Johndavid
Storn

CrossFit: 4:30 PM

1 x 3 @ 345 lbs

7

Private

Open Gym

1 x 3 @ 285 lbs

8

Ben
Kulp

CrossFit: 12:00 PM

1 x 3 @ 275 lbs

1 @ 315

9

yasser
elhariry

CrossFit: 5:00 AM

1 x 3 @ 255 lbs

10

Ross
Dutille

CrossFit: 12:00 PM

1 x 3 @ 245 lbs

11

Ian
Doran

CrossFit: 4:30 PM

1 x 3 @ 205 lbs

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 3 @ 300 lbs

2

Alaina
Savage

Open Gym

1 x 3 @ 295 lbs

3

Taryn
Hubert

CrossFit: 12:00 PM

1 x 3 @ 285 lbs

4

Anna
McKay

CrossFit: 4:30 PM

1 x 3 @ 275 lbs

5

Laura
Pickrell

CrossFit: 6:00 AM

1 x 3 @ 243 lbs

6

Irma
Vlasac

CrossFit: 6:00 AM

1 x 3 @ 235 lbs

6

Megan
Landgraf

CrossFit: 5:30 PM

1 x 3 @ 235 lbs

7

Gillian
Sowden

CrossFit: 5:00 AM

1 x 3 @ 233 lbs

8

Heather
Lynaugh

CrossFit: 12:00 PM

1 x 3 @ 225 lbs

8

Myah
Pease

CrossFit: 5:00 AM

1 x 3 @ 225 lbs

9

KRYSTAL
SEWELL

CrossFit: 5:30 PM

1 x 3 @ 223 lbs

10

Jennifer
Schiffman

CrossFit: 12:00 PM

1 x 3 @ 210 lbs

11

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 3 @ 203 lbs

12

Private

CrossFit: 5:30 PM

1 x 3 @ 200 lbs

13

Liz
Storn

CrossFit: 5:00 AM

1 x 3 @ 125 lbs

1 at 135#

14

marjie
bish

CrossFit: 6:00 AM

1 x 2 @ 185 lbs

Lost grip for third, not able to repeat afterwards, slight low ba...