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Components

Split Jerk

Metcon

Metcon

Metcon

Settings

Workout

MAY 16, 2022

Pre Stretch Primer

3 Rds /
Bike 5 Cal
10 Lunges
5 Burpees

ACCESSORY

5x5, Kick to Handstand against the wall or in open space. Hold 5-10 seconds each time.

BARBELL

BAR: Split Jerk (5x3 @ 70%)

Split Jerk

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

50-40-30-20-10 / 15 cap
Cal Row
Sit-ups | RX+ V-ups

WOD

WOD: Metcon (Time)

15 Cap /
50 KBS, 70/55/35
40 GHD Sit up
30/24 Cals Bike
20 Thrusters 115/80 | 95/65
10 C2B | RX+ Bar or Ring Muscles-ups

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20

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

Whiteboard:

Monday, May 16, 2022

Male Clients

1

Cole
Park

4:30 PM Open Gym

5 x 3 @ 215 lbs

2

Bryan
Hollenbeck

5:30 PM CrossFit

5 x 3 @ 185 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 3 @ 185 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 3 @ 185 lbs

2

Tom
Wynn

5:30 PM CrossFit

5 x 3 @ 185 lbs

3

Johnny
Whisman

5:30 AM CrossFit

5 x 3 @ 170 lbs

4

Richard
Smith

9:00 AM CrossFit

5 x 3 @ 165 lbs

5

Scott
Blakemore

5:30 AM CrossFit

5 x 3 @ 155 lbs

6

Adam
Bulleigh

4:30 PM Open Gym

5 x 3 @ 150 lbs

7

Dylan
Smith

6:30 PM CrossFit

5 x 3 @ 140 lbs

8

Andrew
Austin

9:00 AM CrossFit

5 x 3 @ 135 lbs

9

Tony
Sterk

9:00 AM CrossFit

5 x 3 @ 120 lbs

10

Private

9:00 AM CrossFit

5 x 3 @ 115 lbs

11

Marcelo
Goro

5:30 PM CrossFit

5 x 3 @ 105 lbs

12

Brandon
Cranor

6:30 PM CrossFit

1 x 1 @ 125 lbs

One rep max set

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

5 x 3 @ 140 lbs

2

Julie
Anderson

4:30 PM Open Gym

5 x 3 @ 120 lbs

3

Cat
Hollenbeck

4:30 PM Open Gym

5 x 3 @ 115 lbs

3

Stephanie
Richardson

5:30 AM CrossFit

5 x 3 @ 115 lbs

4

Jennifer
Nelson

4:30 PM Open Gym

5 x 3 @ 105 lbs

4

Patty
Thompson

9:00 AM CrossFit

5 x 3 @ 105 lbs

5

Aubrey
Baker

4:30 PM Open Gym

5 x 3 @ 95 lbs

5

Candy
Wickham

9:00 AM CrossFit

5 x 3 @ 95 lbs

5

Chandra
Hindman

9:00 AM CrossFit

5 x 3 @ 95 lbs

5

Meggan
Eastham

9:00 AM CrossFit

5 x 3 @ 95 lbs

6

Billie
Johnson

6:30 PM CrossFit

5 x 3 @ 90 lbs

7

Misty
Lingnau

5:30 AM CrossFit

5 x 3 @ 85 lbs

8

Laura
Clark

5:30 AM CrossFit

5 x 3 @ 75 lbs

8

Rebecca
Judd

6:30 PM CrossFit

5 x 3 @ 75 lbs

8

Teri
Baker

9:00 AM CrossFit

5 x 3 @ 75 lbs

9

Deidre
Schexnayder

6:30 AM CrossFit

5 x 3 @ 70 lbs

9

Nicole
Whisman

9:00 AM CrossFit

5 x 3 @ 70 lbs

9

Sammy
Epperson

5:30 AM CrossFit

5 x 3 @ 70 lbs

10

Brook
Fielder

9:00 AM CrossFit

5 x 3 @ 65 lbs

10

Dani
Truitt

9:00 AM CrossFit

5 x 3 @ 65 lbs

10

Daniela
Mendes

9:00 AM CrossFit

5 x 3 @ 65 lbs

70%

10

Deb
Davis

9:00 AM CrossFit

5 x 3 @ 65 lbs

10

Jana
Graham

5:30 AM CrossFit

5 x 3 @ 65 lbs

10

Lindsay
Sedersten

5:30 AM CrossFit

5 x 3 @ 65 lbs

10

Sabrina
Hay

6:30 AM CrossFit

5 x 3 @ 65 lbs

10

Sherry
Jackson

6:30 PM CrossFit

5 x 3 @ 65 lbs

10

Tish
Trost

9:00 AM CrossFit

5 x 3 @ 65 lbs

11

Lauren
Spratt

5:30 PM CrossFit

5 x 3 @ 55 lbs

first time

11

Rachel
Showler

6:30 AM CrossFit

5 x 3 @ 55 lbs

12

Peggy
Campbell

5:30 PM CrossFit

5 x 3 @ 50 lbs

13

Carolyn
Morgan

6:30 AM CrossFit

5 x 3 @ 45 lbs

13

Kenna
Gathright

6:30 AM CrossFit

5 x 3 @ 45 lbs