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Dumbbell Shoulder Press

Metcon

Settings

Workout

Wednesday

Strength

Dumbbell Shoulder Press (3 x 10)

One dumbbell per arm. Use both arms at the same time.

1 minute handstand hold after each set. (three total)

Metcon

Metcon (Time)

30-20-10-20-30
Sit-ups (Rx+=V-up with 2 second hold)
Box Jumps 24/20 (Rx+=30/24)
*60 DU after each set (120 singles)

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

Whiteboard:

Wednesday, April 25, 2018

Male Clients

1

Benjamin
Head

9:30 AM CrossFit

3 x 10 @ 45 lbs

1

Brian
Johnson

3:30 PM CrossFit

3 x 10 @ 45 lbs

1

John
Wedding

5:30 PM CrossFit

3 x 10 @ 45 lbs

2

Mark
Barnhart

8:15 AM CrossFit

3 x 10 @ 40 lbs

2

Matt
O'Leary

9:30 AM CrossFit

3 x 10 @ 40 lbs

3

Kevin
Gilbert

8:15 AM CrossFit

3 x 10 @ 35 lbs

3

Kevin
Lacjak

5:30 PM CrossFit

3 x 10 @ 35 lbs

4

ed
roy

5:30 PM CrossFit

3 x 10 @ 30 lbs

4

Michael
Leonard

5:30 PM CrossFit

3 x 10 @ 30 lbs

5

John
Williamson

5:30 PM CrossFit

3 x 10 @ 27.5 lbs

5

scott
sabina

8:15 AM CrossFit

3 x 10 @ 27.5 lbs

6

michael
doyle

5:30 PM CrossFit

3 x 10 @ 25 lbs

7

Matthew
Leonard

5:30 PM CrossFit

3 x 10 @ 22.5 lbs

8

The
Kyle Stults

9:30 AM CrossFit

3 x 10 @ 20 lbs

9

Private

4:30 PM CrossFit

3 x 10 @ 17.5 lbs

10

George
(Ben) Gonzales

4:30 PM CrossFit

3 x 10 @ 15 lbs

Female Clients

1

Holly
Oglesby

9:30 AM CrossFit

3 x 10 @ 25 lbs

1

Jaime
DuBois

3:30 PM CrossFit

3 x 10 @ 25 lbs

2

Kristi
White

8:15 AM CrossFit

3 x 10 @ 22.5 lbs

3

Angie
O'Keefe

6:00 AM CrossFit

3 x 10 @ 20 lbs

3

Gretchen
Lasda

12:15 PM CrossFit

3 x 10 @ 20 lbs

3

Heather
O’Leary

9:30 AM CrossFit

3 x 10 @ 20 lbs

3

Kristina
Barnhart

9:30 AM CrossFit

3 x 10 @ 20 lbs

3

Lia
Christians

8:15 AM CrossFit

3 x 10 @ 20 lbs

3

Liz
Krupa

8:15 AM CrossFit

3 x 10 @ 20 lbs

3

MaryBeth
Price

8:15 AM CrossFit

3 x 10 @ 20 lbs

3

Trysta
Wedding

5:30 PM CrossFit

3 x 10 @ 20 lbs

4

Casey
Bush

9:30 AM CrossFit

3 x 10 @ 17.5 lbs

5

Cathie
Nicholson

8:15 AM CrossFit

3 x 10 @ 15 lbs

5

Erica
Haag

8:15 AM CrossFit

3 x 10 @ 15 lbs

5

Kaitlyn
Doyle

5:30 PM CrossFit

3 x 10 @ 15 lbs

5

miho
zinni

9:30 AM CrossFit

3 x 10 @ 15 lbs

5

Peri
Vogl

9:30 AM CrossFit

3 x 10 @ 15 lbs

5

Sage
Schoenfeld

8:15 AM CrossFit

3 x 10 @ 15 lbs

5

Vicki
Spicer

5:30 PM CrossFit

3 x 10 @ 15 lbs

6

Jessica
Lessig

12:15 PM CrossFit

3 x 10 @ 12.5 lbs

7

Ann-Marie
whittington

5:30 PM CrossFit

3 x 10 @ 10 lbs

7

Dana
Bossert

8:15 AM CrossFit

3 x 10 @ 10 lbs

7

Hallie
Ward

5:30 PM CrossFit

3 x 10 @ 10 lbs

7

Johana
Matuskova

6:00 AM CrossFit

3 x 10 @ 10 lbs

7

Kim
Hladik

5:30 PM CrossFit

3 x 10 @ 10 lbs

7

Sophia
Lamas

5:30 PM CrossFit

3 x 10 @ 10 lbs

8

Jami
Cheateaux

9:30 AM CrossFit

3 x 10 @ 7.5 lbs

8

Ruthann
Christensen

12:15 PM CrossFit

3 x 10 @ 7.5 lbs

9

Kristin
Head

6:00 AM CrossFit

1 x 10 @ 22.5 lbs