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Shoulder Press

Push Press

Push Jerk

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1-Mile Run

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Workout

WOD - Tuesday, May 22, 2018

Weightlifting

Shoulder Complex
1 Set = 1 Shoulder Press + 2 Push Press + 3 Push Jerk

Complete 5 sets of the complex.
After warm-up, start at about 75% of your 1 RM shoulder press, then add weight until heaviest weight for the complex is reached.

Shoulder Press (1X1 @ Max Weight)

Shoulder Press

Push Press (1X2 @ Max Weight)

Push Press

Push Jerk (1X3 @ Max Weight)

Push Jerk

Metcon

Metcon (Time)

"Lasso Helen"

3 RFT
Run 400
21 KBS (53/35)
4 Rope Climbs

Rx+= Sub Bar Muscle Ups for Rope Climbs

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run

Rx+= Vested

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

Whiteboard:

Tuesday, May 22, 2018

Male Clients

1

Jeff
Smith

5:30 PM CrossFit

1 x 1 @ 165 lbs

1

Private

5:30 PM CrossFit

1 x 1 @ 165 lbs

2

Brandon
Henry

5:30 PM CrossFit

1 x 1 @ 150 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 1 @ 150 lbs

3

Travis
Jones

10:00 AM CrossFit

1 x 1 @ 145 lbs

4

Brennan
Wesolowski

10:00 AM CrossFit

1 x 1 @ 135 lbs

4

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 135 lbs

4

Justin
Ramer

10:00 AM CrossFit

1 x 1 @ 135 lbs

4

Robert
Self

5:00 AM CrossFit

1 x 1 @ 135 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 135 lbs

5

Casey
Hall

4:30 PM CrossFit

1 x 1 @ 130 lbs

6

Alex
Karpinski

7:30 PM CrossFit

1 x 1 @ 125 lbs

6

Clint
VanHoy

8:00 AM CrossFit

1 x 1 @ 125 lbs

6

Private

5:00 AM CrossFit

1 x 1 @ 125 lbs

6

JP
Short

5:30 PM CrossFit

1 x 1 @ 125 lbs

6

Keith
Jones

7:30 PM CrossFit

1 x 1 @ 125 lbs

6

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 125 lbs

6

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 125 lbs

7

Dave
Lombardo

5:00 AM CrossFit

5 x 1 @ 115 lbs

7

Wallis
Shoppy

5:00 AM CrossFit

1 x 1 @ 115 lbs

8

Erik
Manning

6:00 AM CrossFit

1 x 1 @ 105 lbs

8

Jeff
Beatty

6:00 AM CrossFit

1 x 1 @ 105 lbs

9

Mike
Witt

8:00 AM CrossFit

5 x 1 @ 95 lbs

10

Scott
Barton

7:30 PM CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 95 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 1 @ 85 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 80 lbs

3

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 80 lbs

4

Brenda
Miller

8:00 AM CrossFit

5 x 1 @ 75 lbs

4

America
Jones

7:30 PM CrossFit

1 x 1 @ 75 lbs

1x1 80#

4

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 75 lbs

4

Dana
Boyle

8:00 AM CrossFit

1 x 1 @ 75 lbs

4

Jessica
Chauncey

5:00 AM CrossFit

1 x 1 @ 75 lbs

4

Kerry
Welch

10:00 AM CrossFit

1 x 1 @ 75 lbs

4

Molly
Clark

7:30 PM CrossFit

1 x 1 @ 75 lbs

5

Andrea
Bauer

8:00 AM CrossFit

5 x 1 @ 70 lbs

5

Emily
Thaxton

8:00 AM CrossFit

5 x 1 @ 70 lbs

5

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 70 lbs

5

Karlye
Ramer

10:00 AM CrossFit

1 x 1 @ 70 lbs

5

Lily
Anderson

10:00 AM CrossFit

1 x 1 @ 70 lbs

5

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 70 lbs

6

Michelle
Gillespie

8:00 AM CrossFit

4 x 1 @ 65 lbs

6

Andrea
Kilgren

7:30 PM CrossFit

1 x 1 @ 65 lbs

6

Jena
Marullo

8:00 AM CrossFit

1 x 1 @ 65 lbs

6

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 65 lbs

6

Siobhan
Dunford

10:00 AM CrossFit

1 x 1 @ 65 lbs

7

Kelli
Mullis

5:30 PM CrossFit

1 x 1 @ 60 lbs

7

Sharon
Brooks

6:00 AM CrossFit

1 x 1 @ 60 lbs

8

Liz
Bunker

4:30 PM CrossFit

5 x 1 @ 55 lbs

9

Hannah
Padovano

8:00 AM CrossFit

1 x 1 @ 45 lbs

10

Katie
Miller

8:00 AM CrossFit

1 x 1 @ 35 lbs