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Components

Jack

Settings

Workout

Week of Heroes

In's

4x25 Deficit Push-ups (45lb Plates)

Yoga/Mobility

Banded Hamstrings
Calf Stretchy

Warm-up

5 Minute AMRAP
6 KB Stiff Leg DL
6 Goblet Squats
6 KB Push Press
6 Sit-ups

WOD

Jack (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

To learn more about Jack click here

Ladies-
Push Press: 85lb
KB Swings: 35lb
Box Jump: 24in (not a typo)

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

Whiteboard:

Wednesday, May 31, 2017

Male Clients

1

Craig
Maffei

5:20 PM CrossFit

11 + 11

2

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

10 + 20

3

Jordan
Brewer

5:20 PM CrossFit

10 + 0

just watching craigs butt

4

LLOYD
HARRIS

4:10PM CrossFit

9 + 11

5

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

8 + 7

Felt like shit past 2 days

6

Clark
moncure

6:30 AM CrossFit

8 + 2

7

lance
cartwright

6:30 AM CrossFit

7 + 0

8

Cyrus
Medrano

Foundations 6:30 PM

6 + 22

9

Andrew
Sousa

Foundations 6:30 PM

9 + 1

dumbell push press 25lb

10

Sonny
Ruff

9:30 AM CrossFit

8 + 22

65lb Push Pres, 35lb KB

11

Matt
Osborn

Foundations 6:30 PM

8 + 3

75lb, 24inch box. 44kb

12

Matt
Elbus

6:30 AM CrossFit

8 + 0

kb swing to chest height

13

Dave
Simmons

5:20 AM CrossFit

7 + 10

75#pp, 35#kb, 12' bx

14

Frank
Valeriani

4:10PM CrossFit

5 + 18

95# bar, 53# kb

15

mark
noon

5:20 AM CrossFit

4 + 10

75# barbell 44#KB 24" box

Female Clients

1

Kim
Coffee

5:20 PM CrossFit

9 + 11

unbroken PP

2

Christina
Tovar

4:10PM CrossFit

7 + 5

3

Destinee
Medrano

Foundations 6:30 PM

11 + 2

DB push press: hurt shoulder 35# KB 24in box

4

Rachel
Kimbrell

6:30 AM CrossFit

10 + 29

Modified, 20 in box, did step ups after 1st 4 rds, sit ups, 20 lu...

5

Tracy
Auber

6:30 AM CrossFit

10 + 3

35# kb 24in box 65# push press

6

Brianne
LeBlanc

Lift Sesh w/ Jared 3PM-4P...

9 + 3

65#-pp, sets of 5

7

Caroline
Kellenbence

4:10PM CrossFit

9 + 0

65# push press; 20 in box

7

Charlotte
Anderson

9:30 AM CrossFit

9 + 0

1.5 Rnd w/ 65lbs. 55lbs, 35lb KB

8

Stephanie
Alarcon

6:30 AM CrossFit

8 + 21

9

Laiken
Williams

Open Gym 5:20AM-10:30AM

8 + 0

55# push press, 35# KB, 24" box

10

Private

4:10PM CrossFit

7 + 28

11

Jennifer
Gagne

9:30 AM CrossFit

7 + 20

45lb Press, 35lb KB

12

Katie
Jaquet

4:10PM CrossFit

7 + 14

65lb pp; 35lb kb; 20in box

13

Lauren
Leet

Foundations 6:30 PM

7 + 3

75#

14

Leianna
Cooper

Foundations 6:30 PM

7 + 0

55#

15

Kaitlyn
Vogel

4:10PM CrossFit

6 + 13

45lb pp 26lb kb swing 20 inch box jumps

16

Janet
James

5:20 AM CrossFit

6 + 0

KB 35#, 20" jumps, 55# push press

17

jennifer
wujciak

5:20 PM CrossFit

4 + 0

45 lbs blue kb 20 step ups each time