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Deadlift + Run/Deadlift/HSPU/Pull-ups

REMINDERS: -JP is competing at Regionals today and this weekend at the Del Mar Fairgrounds! Stop on by to support, especially with our group outing on Sunday! We're planning to attend en masse. If nothing else, watch him online! -Monday, Memorial Day, we will host one class at 10am and have a BBQ after. -Tonight @ 7pm, we will be moving the weightlifting platforms and accompanying weights over to lay down new flooring in the gym this weekend. For anyone that can help, it would be greatly appreciated. With a good group of people, a 3-hour job of just moving things can turn into just 20 minutes. Thanks everyone!

Warm-up

400m Run
10 Inchworms
15 PVC GHD Hip Extensions
0:15 PVC GHD Hip Extension Hold
15 Banded Ext. Rotations w/ Press
15 Scap Pull-ups
15 Single Leg KB Deadlifts (light)
15 RKBS (moderate-heavy)
10 Hanging Hip Touches
10 Wipers
10 Scorpions
1:00 Front Plank

Deadlift (Build to a Heavy Double)

15 minutes

Metcon (Time)

200m Run
50 Deadlifts (185/125)
200m Run
50 H.R. Pushups
200m Run
50 Pull-ups
200m Run

Rx+: Weight Vest (20/14)
Scale to a means in which you can complete 20 deadlifts, pushups, and pull-ups in a row.

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

Whiteboard:

Friday, May 25, 2018

Male Clients

1

Adam
Gelfand

12pm CrossFit

1 x 2 @ 405 lbs

1

Jin
Bae

5pm CrossFit

1 x 2 @ 405 lbs

1

Papi
Aka Teddy

4pm CrossFit

1 x 2 @ 405 lbs

1

Ryan
McBride

12pm CrossFit

1 x 2 @ 405 lbs

1

TOM
Hill

8am CrossFit

1 x 2 @ 405 lbs

2

Brandon
Wright

5pm CrossFit

1 x 2 @ 375 lbs

3

Private

12pm CrossFit

1 x 2 @ 365 lbs

4

Nate
Cobb

8am CrossFit

1 x 2 @ 345 lbs

5

Ramon
Ulloa

6pm CrossFit

1 x 2 @ 335 lbs

5

Ron
Singer

6pm CrossFit

1 x 2 @ 335 lbs

5

Scott
Wasowski

6pm CrossFit

1 x 2 @ 335 lbs

6

Jason
Jarrells

12pm CrossFit

1 x 2 @ 325 lbs

7

Andrés
Herrera

8am CrossFit

1 x 2 @ 315 lbs

7

Chris
Bartley

12pm CrossFit

1 x 2 @ 315 lbs

7

Olivier
Derei

6pm CrossFit

1 x 2 @ 315 lbs

7

Robby
Tabellija

6am CrossFit

1 x 2 @ 315 lbs

8

Sean
Reynolds

4pm CrossFit

1 x 2 @ 305 lbs

9

Ryan
Figuerado

8am CrossFit

1 x 2 @ 295 lbs

9

Ryan
Goderre

4pm CrossFit

1 x 2 @ 295 lbs

10

Bill
Curci

6pm CrossFit

1 x 2 @ 275 lbs

10

Chris
Christian

6pm CrossFit

1 x 2 @ 275 lbs

11

Gerard
Castro

6am CrossFit

5 x 2 @ 225 lbs

left it all for the METCON

12

Samer
Mansour

6pm CrossFit

1 x 2 @ 205 lbs

13

Craig
Kreinest

12pm CrossFit

1 x 2 @ 165 lbs

did strict press instead b/c of back

14

Shlomo
Yakov

8am CrossFit

1 x 2 @ 130 lbs

14

Yehuda
Lurie

8am CrossFit

1 x 2 @ 130 lbs

15

joshua
Hsu

4pm CrossFit

1 x 2 @ 1 lbs

Female Clients

1

Claudia
Chaloner

7am CrossFit

1 x 2 @ 285 lbs

conventional

2

Kim
McGrath

5pm CrossFit

1 x 2 @ 265 lbs

3

Kait
Pollen

6pm CrossFit

1 x 2 @ 250 lbs

4

Patricia
Brown

6pm CrossFit

1 x 2 @ 245 lbs

5

Alicia
Dolan

12pm CrossFit

1 x 2 @ 235 lbs

5

Karli-Mae
Ochoa

6am CrossFit

1 x 2 @ 235 lbs

6

Samantha
Berenter

6am CrossFit

1 x 2 @ 225 lbs

6

Private

4pm CrossFit

1 x 2 @ 225 lbs

7

Jaclyn
Morbitzer

12pm CrossFit

1 x 2 @ 215 lbs

7

Katrin
Henricksen

5pm CrossFit

1 x 2 @ 215 lbs

7

Leigh
Bryant

6am CrossFit

1 x 2 @ 215 lbs

7

Melissa
Fortenberry

12pm CrossFit

1 x 2 @ 215 lbs

8

Laura
Ringgold

4pm CrossFit

1 x 2 @ 205 lbs

8

Taylor
Hempy

6am CrossFit

1 x 2 @ 205 lbs

9

Barbara
Gayle

7am CrossFit

1 x 2 @ 195 lbs

Felt it at the end.

9

Courtney
Roberts

7am CrossFit

1 x 2 @ 195 lbs

9

Heather
Dunn

4pm CrossFit

1 x 2 @ 195 lbs

9

Vienna
Kaiser

7am CrossFit

1 x 2 @ 195 lbs

10

Beth
Gray

12pm CrossFit

1 x 2 @ 185 lbs

11

Lori
Pope

7am CrossFit

1 x 2 @ 170 lbs

12

Alissa
Cobb

7am CrossFit

1 x 2 @ 150 lbs

Thanks Madi for the encouragement!

12

Madison
White

7am CrossFit

1 x 2 @ 150 lbs

13

Esmeralda
Bernal

7am CrossFit

1 x 2 @ 145 lbs

14

Chelsie
Coughlin

7am CrossFit

1 x 2 @ 105 lbs

15

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 100 lbs

romainian

16

Patti
Gerckens

7am CrossFit

1 x 2 @ 0 lbs

back hurting; just lunged and ran

16

Lauren
Gray

12pm CrossFit

0 x 2 @ 185 lbs