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Components

Shoulder Press

Metcon

Settings

Workout

Shoulder Press + Chipper

Warm-up

Bear Crawl, then Rev. Bear Crawl
Crab Walk, then Rev. Crab Walk
15 PVC Passes
15 PVC GHD Hip Extensions
10 Band Ext. Rotations w/ Press
1:00 Handstand "Stuff"
25 aKBS (heavy)
20 Walking Lunges
20 Walking Toe Touches
Waiter's Walk / side (HEAVY) --->

Shoulder Press (5 every 1:30 for 8 Rounds)

Increase weight for 4 rounds, same weight for next 4

Metcon (Time)

2 Rounds For Time:
400m Run
50ft Handstand Walk
25 Deadlifts (135/95)
25 Ring Dips
25 Deadlifts

18 minute timecap
Sub for Handstand Walk: 5 Wall Walks
Sub for Ring Dips: Bar/Box Dips or Pushups.
Scale to a means where you can perform 25 reps in a row for deadlifts and 15/10 ring dips.
If you did Thursday's WOD, switch Dips with 25 V-Ups

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

Whiteboard:

Friday, June 08, 2018

Male Clients

1

Private

12pm CrossFit

4 x 5 @ 145 lbs

2

Chris
Bartley

6pm CrossFit

4 x 5 @ 125 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

4 x 5 @ 125 lbs

2

Craig
Kreinest

12pm CrossFit

4 x 5 @ 125 lbs

2

Scott
Wasowski

6pm CrossFit

4 x 5 @ 125 lbs

3

Brad
Damon

6am CrossFit

4 x 5 @ 115 lbs

3

Lenny
T

5pm CrossFit

4 x 5 @ 115 lbs

3

Nate
Cobb

8am CrossFit

4 x 5 @ 115 lbs

3

Sean
Reynolds

5pm CrossFit

4 x 5 @ 115 lbs

4

Ken
Nelson

4pm CrossFit

4 x 5 @ 110 lbs

Ken curls for superset. (3 reps per arm per set)

5

Jerry
Gramling

5pm CrossFit

4 x 5 @ 105 lbs

5

Nicholas
Garcia

7am CrossFit

4 x 5 @ 105 lbs

5

William
Rico

12pm CrossFit

4 x 5 @ 105 lbs

5

Yehuda
Lurie

8am CrossFit

4 x 5 @ 105 lbs

6

AJ!
Isabelo

6am CrossFit

4 x 5 @ 100 lbs

7

Bill
Curci

6pm CrossFit

4 x 5 @ 95 lbs

8

Andrés
Herrera

8am CrossFit

3 x 5 @ 85 lbs

went on my toes last round and failed....

8

Kevin
Kaiser

4pm CrossFit

3 x 5 @ 130 lbs

Failed on last set, dropped to 125 and finished

8

Brandon
Thorsten

4pm CrossFit

2 x 5 @ 136 lbs

Weak. Had to drop weight. :(

Female Clients

1

Patricia
Brown

4pm CrossFit

4 x 5 @ 85 lbs

2

Jaclyn
Morbitzer

12pm CrossFit

4 x 5 @ 75 lbs

3

Leigh
Bryant

6am CrossFit

5 x 5 @ 70 lbs

3

Lindsey
Hempy

6am CrossFit

5 x 5 @ 70 lbs

3

Gracie
Laciste

4pm CrossFit

4 x 5 @ 70 lbs

3

Maria
Mercado

6pm CrossFit

4 x 5 @ 70 lbs

4

Barbara
Gayle

7am CrossFit

4 x 5 @ 65 lbs

4

Edna
Castaneda

6am CrossFit

4 x 5 @ 65 lbs

4

Kait
Pollen

5pm CrossFit

4 x 5 @ 65 lbs

5

Katrin
Henricksen

6pm CrossFit

4 x 5 @ 55 lbs

5

Laura
Ringgold

4pm CrossFit

4 x 5 @ 55 lbs

5

Megan
Gibbings

4pm CrossFit

4 x 5 @ 55 lbs

5

Vienna
Kaiser

8am CrossFit

4 x 5 @ 55 lbs

6

Esmeralda
Bernal

8am CrossFit

4 x 5 @ 45 lbs

7

Madison
White

7am CrossFit

4 x 5 @ 35 lbs

Need to work on keeping elbows in front of the bar

7

Rowena
Sinclair

12pm CrossFit

4 x 5 @ 35 lbs

missed 3 rounds f 5 reps. did 3 reps in 2 rounds

8

Private

5pm CrossFit

3 x 5 @ 75 lbs

8

Alissa
Cobb

8am CrossFit

2 x 5 @ 55 lbs

+2 round @50

8

Patrisha
Wilson

6am CrossFit

1 x 5 @ 92 lbs

Lack sustainability

8

Karli-Mae
Ochoa

6am CrossFit

1 x 4 @ 75 lbs

3 sets x 5 for 65lb, shoulder hurt today