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Workout

WOD - Tuesday, April 17, 2018

Weightlifting

E2MOM for 8 minutes, complete:

5 Reps Bench Press (65-70%)*
3 Reps Chin Over Bar 1s hold + 3s Negative Release**

*1s hold at bottom then fast press out
**alternate grip holds (overhand, chin-up, alternate left and right)

Bench Press (4X5 @ 65-70%)

Bench Press

1 sec pause at bottom each rep

Metcon

Metcon (Time)

Complete for Time:

50 Alternating DB Snatches (35/20)
40 Plate Hop Burpees
30 Air Squats
20 Hand Release Push-ups
10 Pull-ups

At the top of every minute starting at 1:00, complete 8 Russian twists (25/15# plates)
Rx+= (50/35), CTB Pull-ups, 45/25# plate

Cash Out

Metcon (Calories)

4 Rounds of Assault Bike Tabata (20/10)

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

Whiteboard:

Tuesday, April 17, 2018

Male Clients

1

Robert
Self

5:00 AM CrossFit

4 x 5 @ 215 lbs

2

Tom
Boyle

5:00 AM CrossFit

4 x 5 @ 195 lbs

3

Brandon
Henry

5:30 PM CrossFit

4 x 5 @ 185 lbs

3

Private

6:00 AM CrossFit

4 x 5 @ 185 lbs

3

Private

4:30 PM CrossFit

4 x 5 @ 185 lbs

4

Bryan
Bureau

5:30 PM CrossFit

4 x 5 @ 165 lbs

4

Chris
Lenox

10:00 AM CrossFit

4 x 5 @ 165 lbs

4

Dennis
Shelton

10:00 AM CrossFit

4 x 5 @ 165 lbs

4

JP
Short

5:30 PM CrossFit

4 x 5 @ 165 lbs

5

Alex
Karpinski

7:30 PM CrossFit

4 x 5 @ 155 lbs

5

Casey
Hall

4:30 PM CrossFit

4 x 5 @ 155 lbs

5

Michael
Wolf

5:00 AM CrossFit

4 x 5 @ 155 lbs

5

Wallis
Shoppy

5:00 AM CrossFit

4 x 5 @ 155 lbs

6

Rich
Marino

5:30 PM CrossFit

4 x 5 @ 145 lbs

7

Chris
Davis

10:00 AM CrossFit

4 x 5 @ 135 lbs

7

Greg
Bickhart

5:00 AM CrossFit

4 x 5 @ 135 lbs

7

Mike
McCleery

4:30 PM CrossFit

4 x 5 @ 135 lbs

1st day back

8

Brennan
Wesolowski

8:00 AM CrossFit

4 x 5 @ 130 lbs

9

Clint
VanHoy

8:00 AM CrossFit

4 x 5 @ 125 lbs

10

Chris
Bryant

5:30 PM CrossFit

4 x 5 @ 115 lbs

11

Travis
Trotter

4:30 PM CrossFit

4 x 5 @ 95 lbs

First bench since shoulder injury. Narrow grip, light weight.

12

Mike
Brown

5:00 AM CrossFit

4 x 5 @ 85 lbs

13

Jeff
Davis

10:00 AM CrossFit

4 x 5 @ 65 lbs

careful with right shoulder

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

4 x 5 @ 95 lbs

1

Dana
Boyle

10:00 AM CrossFit

4 x 5 @ 95 lbs

1

Kasey
Kohring

5:30 PM CrossFit

4 x 5 @ 95 lbs

2

Allison
Elliott

5:00 AM CrossFit

4 x 5 @ 85 lbs

2

Brenda
Miller

8:00 AM CrossFit

4 x 5 @ 85 lbs

2

Jessica
Chauncey

5:00 AM CrossFit

4 x 5 @ 85 lbs

2

Michelle
Gillespie

8:00 AM CrossFit

4 x 5 @ 85 lbs

2

Natalie
Mahler

8:00 AM CrossFit

4 x 5 @ 85 lbs

2

Rachel
Blackwell

8:00 AM CrossFit

4 x 5 @ 85 lbs

3

Vicki
Mason

5:30 PM CrossFit

4 x 5 @ 80 lbs

4

America
Jones

7:30 PM CrossFit

4 x 5 @ 75 lbs

4

Kerry
Welch

10:00 AM CrossFit

4 x 5 @ 75 lbs

4

Lori
Adkins

5:00 AM CrossFit

4 x 5 @ 75 lbs

4

Molly
Clark

7:30 PM CrossFit

4 x 5 @ 75 lbs

4

Saskia
Arnesen

10:00 AM CrossFit

4 x 5 @ 75 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

4 x 5 @ 75 lbs

5

Angie
Bryant

5:30 PM CrossFit

4 x 5 @ 70 lbs

5

Victoria
Duncan

5:30 PM CrossFit

4 x 5 @ 70 lbs

6

Private

10:00 AM CrossFit

4 x 5 @ 65 lbs

6

Amy
Linton

10:00 AM CrossFit

4 x 5 @ 65 lbs

6

Andrea
Kilgren

7:30 PM CrossFit

4 x 5 @ 65 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

4 x 5 @ 65 lbs

6

Joanna
Augustyniak

7:30 PM CrossFit

4 x 5 @ 65 lbs

6

Lily
Anderson

10:00 AM CrossFit

4 x 5 @ 65 lbs

7

Angela
Ing

10:00 AM CrossFit

4 x 5 @ 55 lbs

7

Karen
Bickhart

5:00 AM CrossFit

4 x 5 @ 55 lbs

7

Karol
Cain

10:00 AM CrossFit

4 x 5 @ 55 lbs

8

Liz
Bunker

4:30 PM CrossFit

4 x 5 @ 50 lbs