Public Whiteboard

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Components

Bench Press

Metcon

Settings

Workout

Just keep moving

Strength

Bench Press (2x3 at 98% of 3RM)

Or a few pounds more than last week
We will test a new 3RM next time

Conditioning

WOD: Metcon (Time)

Time cap 22

For time:
     800 m run
     10 rounds of Cindy
     800 m run

Cindy = 5 pull-ups, 10 push-ups, 15 air squats
R X + wear a vest

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

Whiteboard:

Monday, May 13, 2019

Clients:

Clients

1

GREGORY
SEMONIN

5 PM WOD

2 x 3 @ 305 lbs

2

Mike
Staten

12 PM WOD

2 x 3 @ 295 lbs

Benched yesterday

2

Tyson
Stoll

5 PM WOD

2 x 3 @ 295 lbs

May have had slight assistance from Greg..

3

Joel
Gackstetter

5 PM WOD

2 x 3 @ 285 lbs

4

Christopher
Ice

12 PM WOD

2 x 3 @ 265 lbs

5

Mickey
MetCon

5 PM WOD

2 x 3 @ 220.5 lbs

6

Kaleb
Figy

5 PM WOD

2 x 3 @ 220 lbs

7

Jon
Dahlberg

5 PM WOD

2 x 3 @ 195 lbs

8

Brandon
Beefcake

6 PM WOD

2 x 3 @ 190 lbs

9

Blaine
MacFarland

5 PM WOD

2 x 3 @ 185 lbs

9

mohammed
rahman

5 PM WOD

2 x 3 @ 185 lbs

10

chad
miller

7 AM WOD

2 x 3 @ 155 lbs

10

Halie
Donuts

5 PM WOD

2 x 3 @ 155 lbs

11

Gladney
Jason

7 AM WOD

2 x 3 @ 145 lbs

12

Conner
McCullen

1 PM Open GYm

3 x 8 @ 135 lbs

13

Nikki
Barbell

7 AM WOD

2 x 3 @ 117 lbs

14

Ashleigh
Smith

5 PM WOD

2 x 3 @ 105 lbs

15

Alison
McShane

12 PM WOD

2 x 3 @ 90 lbs

16

Stacey
Ice

12 PM WOD

2 x 3 @ 87 lbs

17

rosa
sutphin

12 PM WOD

2 x 3 @ 85 lbs

18

Melissa
Bieniek

5 PM WOD

2 x 3 @ 70 lbs

19

Stephen
Hong

5 PM WOD

2 x 2 @ 185 lbs

19

Tashina
Lemons

1 PM Open GYm

1 x 3 @ 117 lbs

1x2 for the second set; just old today.