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Deadlift

Doorbell

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Workout

4/17/19

Tip #17 Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful. Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases

Weightlifting

Deadlift

Deadlift

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 74%
Set #2 - 1 Deadlift @ 81%
Set #3 - 3 Deadlifts @ 74%
Set #4 - 1 Deadlift @ 86%
Set #5 - 3 Deadlifts @ 74%
Set #6 - 1 Deadlift @ 91%

Metcon

Doorbell (AMRAP - Rounds and Reps)

Partner WOD
AMRAP 20:
21/15 Calorie Row
30 Push-ups
200m Run
30 T2B

April Abs

Metcon (No Measure)

2 Rounds
15 GHD Sit-Ups
20 Hollow Rocks
25 AbMat Sit-Ups

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

Whiteboard:

Wednesday, April 17, 2019

Male Clients

1

Kenny
Hastings

12:00 PM CrossFit

1 x 1 @ 405 lbs

1

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 405 lbs

2

Bob
Swadley

4:00 PM CrossFit

1 x 1 @ 385 lbs

2

Dane
Sonnenberg

5:30 PM CrossFit

1 x 1 @ 385 lbs

2

Private

4:00 PM CrossFit

1 x 1 @ 385 lbs

3

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 375 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 375 lbs

3

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 375 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 355 lbs

5

Chris
Morales

6:30 AM CrossFit

1 x 1 @ 345 lbs

6

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 335 lbs

7

Brad
May

5:30 PM CrossFit

1 x 1 @ 325 lbs

7

Darius
Nouri

12:00 PM CrossFit

1 x 1 @ 325 lbs

7

Lanny
Natoli

5:30 PM CrossFit

1 x 1 @ 325 lbs

8

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 305 lbs

9

David
Fero

12:00 PM CrossFit

1 x 1 @ 260 lbs

10

Derek
Halford

6:30 AM CrossFit

1 x 1 @ 235 lbs

11

Al
Moody

5:30 AM CrossFit

1 x 1 @ 215 lbs

12

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 175 lbs

13

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 165 lbs

14

Owen
Vander Haar

4:00 PM CrossFit

1 x 1 @ 140 lbs

15

Brayden
Conrad

4:00 PM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 260 lbs

2

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 250 lbs

3

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 240 lbs

4

Teeter
Miller

6:30 PM CrossFit

1 x 1 @ 235 lbs

5

Hillary
Ledford

5:30 PM CrossFit

1 x 1 @ 220 lbs

6

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 215 lbs

6

Kate
Conrad

4:00 PM CrossFit

1 x 1 @ 215 lbs

did a max @ 245

7

Lauran
Stump

5:30 AM CrossFit

1 x 1 @ 195 lbs

8

Miranda
Morales

9:30 AM CrossFit

1 x 1 @ 190 lbs

9

Amy
Plonk

4:00 PM CrossFit

1 x 1 @ 185 lbs

10

Isabella
Natoli

5:30 PM CrossFit

1 x 1 @ 145 lbs

10

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 145 lbs

11

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 135 lbs

12

Shelly
Walsh

4:00 PM CrossFit

1 x 1 @ 130 lbs

13

Jacki
Collins

6:30 PM CrossFit

1 x 1 @ 115 lbs

14

Brittany
Miller

5:30 AM CrossFit

1 x 1 @ 105 lbs

14

Toni
Pate

5:30 AM CrossFit

1 x 1 @ 105 lbs

Didn’t know you were supposed to add the weight of the bar