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Components
Shoulder Press
Front Squat
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Monday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (17/13)
Workout
Monday
Strength
A: Shoulder Press (1-1-1-1-1)
B: Front Squat (5 - 3 - 1 )
5 @70-75%
3 @ 80-85%
1 @ 90-95%
Metcon
C: Metcon (AMRAP - Rounds and Reps)
Rx =
5 minute AMRAP of:
7 pull-ups
7 front squats (95/65)
Rx+ =
5 minute AMRAP of:
7 c2b pull-ups
7 front squats (135/95)
Rx++ =
5 minute AMRAP of:
7 bar muscle ups
7 front squats (185/125)
Extra
D: Metcon (AMRAP - Rounds and Reps)
Rx =
10 minute AMRAP of:
5 strict handstand pushups
15 abmat situps or 10 ghd situps
Rx+ =
10 minute AMRAP of:
5 strict deficit handstand pushups (3"/2")
15 ghd situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 25, 2022
Male Clients
1
Josh
Patch
Open Gym
1 x 1 @ 175 lbs
2
Isaac
Cleveland
Open Gym
1 x 1 @ 165 lbs
3
Andy
Kaestle
CrossFit: 5:00 AM
1 x 1 @ 160 lbs
4
Private
CrossFit: 5:00 AM
1 x 1 @ 155 lbs
4
Jonathon
Loos
CrossFit: 5:30 PM
1 x 1 @ 155 lbs
135, 145, 155, 155, 160 failed
5
Derek
Odom
Open Gym
1 x 1 @ 145 lbs
5
Matt
Pickering
CrossFit: 5:30 PM
1 x 1 @ 145 lbs
6
Private
CrossFit: 5:00 AM
1 x 1 @ 135 lbs
6
John
Mullen
CrossFit: 5:00 AM
1 x 1 @ 135 lbs
failed 145 3x
6
Johndavid
Storn
CrossFit: 12:00 PM
1 x 1 @ 135 lbs
75 95 115 125 135
7
BJ
Marsh
CrossFit: 5:00 AM
1 x 1 @ 125 lbs
8
Ben
Kulp
CrossFit: 12:00 PM
1 x 1 @ 115 lbs
8
Stowe
Beam
Open Gym
1 x 1 @ 115 lbs
45x5/65x3/75/85/95/105/115/125x
9
Ian
Doran
CrossFit: 4:30 PM
1 x 1 @ 105 lbs
10
yasser
elhariry
CrossFit: 5:00 AM
1 x 1 @ 100 lbs
11
Ross
Dutille
Open Gym
1 x 1 @ 95 lbs
12
Jon
Falkenburg
CrossFit: 5:30 PM
1 x 1 @ 85 lbs
Female Clients
1
Alaina
Savage
Open Gym
1 x 1 @ 115 lbs
2
Anna
McKay
CrossFit: 4:30 PM
1 x 1 @ 95 lbs
2
Irma
Vlasac
CrossFit: 6:00 AM
1 x 1 @ 95 lbs
2
Laura
Pickrell
CrossFit: 5:30 PM
1 x 1 @ 95 lbs
3
Taryn
Hubert
Open Gym
1 x 1 @ 90 lbs
4
Megan
Landgraf
CrossFit: 5:30 PM
1 x 1 @ 85 lbs
PR toot toot
5
KRYSTAL
SEWELL
CrossFit: 4:30 PM
1 x 1 @ 83 lbs
Failed 93 x 2. Not a PR.
6
Liz
Storn
CrossFit: 5:00 AM
1 x 1 @ 80 lbs
7
Gillian
Sowden
Open Gym
1 x 1 @ 78 lbs
7
Heather
Lynaugh
Open Gym
1 x 1 @ 78 lbs
8
marjie
bish
CrossFit: 5:00 AM
1 x 1 @ 75 lbs
9
Tracey
Evans
CrossFit: 12:00 PM
1 x 1 @ 73 lbs
10
Michaela
Goodwin
CrossFit: 4:30 PM
1 x 1 @ 70 lbs
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