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WOD - Thursday, April 18, 2019

Weightlifting

Complete 4 Rounds of the Curcuit

10 DB Hammer Curls Each Arm (AHAP)
25 Sit-ups
10 DB OH Tricep Extensions Each Arm (AHAP)
25 GHD Hip Extensions (sub weighted good mornings)

https://www.youtube.com/watch?v=jTQWYdWLvys

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
Ascending ladder of:

2 Deadlifts (155/105)
2 Burpee Box Jumps (24/20)
4 Deadlifts
4 Burpee Box Jumps
6 Deadlifts
6 Burpee Box Jumps....etc.

Increase by 2 reps each round.
Rx+= (225/155)
Rx55+ & Scale = (135/85)

Choose a weight that will allow unbroken deadlifts to at least the round of 10. Rx+ options should be only for those that deadlift over #385 for men and #275 for women.

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

Whiteboard:

Thursday, April 18, 2019

Male Clients

1

Dennis
Shelton

4:30 PM CrossFit

7 + 20

2

AJ
Ross

6:00 AM CrossFit

7 + 17

3

Private

4:30 PM CrossFit

6 + 22

4

Mike
Brown

5:00 AM CrossFit

6 + 14

5

Tom
Boyle

5:00 AM CrossFit

5 + 12

slow

6

Clint
VanHoy

8:00 AM CrossFit

7 + 31

Just one more burpee!

7

Ben
Reid

6:30 PM CrossFit

7 + 16

8

Aaron
Carver

5:00 AM CrossFit

7 + 12

Into the 16th round.

9

Dale
Rinkenberger

4:30 PM CrossFit

6 + 19

10

Patrick
Dedoyard

6:00 AM CrossFit

6 + 16

11

Chris
Davis

10:00 AM CrossFit

6 + 12

12

Jason
Jones

5:00 AM CrossFit

6 + 11

13

Wallis
Shoppy

5:00 AM CrossFit

6 + 8

14

Andrew
Bauer

5:30 PM CrossFit

5 + 9

15

Dave
Lombardo

5:00 AM CrossFit

5 + 0

16

Robin
Gautham Mu ...

6:30 PM CrossFit

7 + 23

135

17

Mike
Witt

4:30 PM CrossFit

7 + 7

95, step ups

18

Bryan
Bureau

5:30 PM CrossFit

6 + 24

sub bike cals for deadlifts

19

Dustin
Walton

5:00 AM CrossFit

6 + 22

#135

20

David
Johnson

8:00 AM CrossFit

6 + 14

135 bar 15 in box

21

Jeff
Davis

4:30 PM CrossFit

6 + 12

125

22

Chris
Lenox

10:00 AM CrossFit

6 + 11

23"

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

6 + 0

2

Lisa
Zawacki

10:00 AM CrossFit

7 + 22

2

Sherry
Godfrey

6:00 AM CrossFit

7 + 22

3

Jena
Marullo

8:00 AM CrossFit

7 + 18

4

Hannah
Teece

Drive Thru

7 + 8

5

Kelsey
Questel

6:00 AM CrossFit

7 + 7

6

Marie
Holbrook

Drive Thru

6 + 14

7

Lissy
Cowdery

6:30 PM CrossFit

8 + 8

85#, step ups

8

Ann
Blaum

10:00 AM CrossFit

8 + 5

step ups

9

Michelle
Gillespie

8:00 AM CrossFit

7 + 30

85# DL no box

10

Amanda
Bogard

Drive Thru

7 + 21

55#

11

America
Jones

6:30 PM CrossFit

7 + 16

45

12

Sharon
Brooks

6:00 AM CrossFit

7 + 13

scaled 65# box steps

13

Private

6:30 PM CrossFit

7 + 10

14

Emily
Thaxton

8:00 AM CrossFit

7 + 8

85#, burpees from box, small step ups

15

Alacia
Troutman

10:00 AM CrossFit

7 + 7

step ups

15

Alex
Wright

10:00 AM CrossFit

7 + 7

step ups

16

Estela
Falla-Ross

6:00 AM CrossFit

7 + 5

105# step up

17

Michelle
Vaughn

8:00 AM CrossFit

7 + 4

75#

18

Liz
Bunker

4:30 PM CrossFit

7 + 0

55

19

Marcy
Butler

8:00 AM CrossFit

6 + 27

step up 24", #60# deadlift

20

Kerry
Welch

10:00 AM CrossFit

6 + 20

85

20

LeAnn
Austin

8:00 AM CrossFit

6 + 20

65# bar, jump burpee and step up 20" box

20

Melisa
Raney

10:00 AM CrossFit

6 + 20

45#

21

Amy
Linton

10:00 AM CrossFit

6 + 18

65

22

Selena
Richter

Drive Thru

6 + 16

85

23

Holly
Roberts

8:00 AM CrossFit

6 + 14

55# Short wooden box

23

Julia
Hodge

6:00 AM CrossFit

6 + 14

step ups #45

24

Katherine
Tullis

Drive Thru

6 + 7

55

25

Brenda
Miller

8:00 AM CrossFit

6 + 6

bike for calories for DL Back ;-(

26

Katie
Crocker

5:00 AM CrossFit

6 + 5

65lbs

27

Magali
Gonzalez

6:00 AM CrossFit

6 + 0

28

Florisa
Acosta

6:00 AM CrossFit

5 + 4

105lbs

29

Jacquelin
Kirk Jackson

6:30 PM CrossFit

4 + 17