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Deadlift

Metcon

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Workout

Welcome back!!

Welcome back everyone! Please make sure to register to class to hold a spot!

Thank you for being there for us!!! We are back!

Warm-up

20/16 Calories

Then:

2 Rounds:
5 Burpees
10 Lateral Squats
15 Hollow Rocks
:20 Downward Dog Hold

Strength

Deadlift (5-5-5-5-5-5)

(15 Minutes)
Overhand grip. Our goal today is to build to around 65-75% of your 1RM by your 5/6 set. Do not exceed 75% of your 1RM

Metcon

Metcon (Time)

3 Rounds For Time:
15 WTD Sit-ups (40/25lbs)
18 Dumbbell Rows (left arm)(70/40lbs)
20 Lateral Dumbbell Box Step Overs (24/20")(40/25lbs)
18 Dumbbell Rows (right arm)(70/40lbs)
15 Calories (Rower, Bike or Ski Erg)

(22 Minute Cap)

Notes:
First day back to training after some time off. I am not expecting this to be a sprint.

I am not looking for the DB Rows to be unbroken. Pick a load that will take two sets to complete.

Lateral Box Step Overs should be done facing the same direction the entire time. This is a lateral step up not a box facing step up.

Scales:
Scale WTD Sit-ups to butterfly Sit-ups
Scale UP WTD Sit-ups to (70/40lbs if possible)

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

Whiteboard:

Monday, June 08, 2020

Male Clients

1

Adam
Gelfand

12pm CrossFit

1 x 5 @ 359 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5 @ 305 lbs

Dbl OH grip. Hook grip after 255.

3

Jason
Pierson

12pm CrossFit

1 x 5 @ 295 lbs

4

Jim
Pinkerton

6am CrossFit

2 x 5 @ 275 lbs

4

Nate
Cobb

12pm CrossFit

2 x 5 @ 275 lbs

4

Kevin
Gelfand

12pm CrossFit

1 x 5 @ 275 lbs

4

Ryan
Figuerado

5pm CrossFit

1 x 5 @ 275 lbs

4

Tom
Brown

5pm CrossFit

1 x 5 @ 275 lbs

5

Andrés
Herrera

4pm CrossFit

1 x 5 @ 265 lbs

Sumo

5

Gerard
Castro

6am CrossFit

1 x 5 @ 265 lbs

6

Christopher
Lai

7am CrossFit

1 x 5 @ 255 lbs

7

Brian
Sepulveda

5pm CrossFit

1 x 5 @ 245 lbs

7

Eric
Otero

5pm CrossFit

1 x 5 @ 245 lbs

7

Jaimeson
Pollen

7pm CrossFit

1 x 5 @ 245 lbs

7

Private

6pm CrossFit

1 x 5 @ 245 lbs

7

Ramon
Ulloa

8am CrossFit

1 x 5 @ 245 lbs

8

Private

6am CrossFit

1 x 5 @ 225 lbs

8

Bill
Curci

4pm CrossFit

1 x 5 @ 225 lbs

135-165-185-205-215-225

8

Iain
Fulton

7am CrossFit

1 x 5 @ 225 lbs

Ouch...welcome back

9

Ryan
Goderre

6pm CrossFit

1 x 5 @ 215 lbs

10

Robby
Tabellija

12pm CrossFit

1 x 5 @ 210 lbs

11

Christian
Stark

5pm CrossFit

5 x 5 @ 185 lbs

11

Mel
Nutter

6pm CrossFit

1 x 5 @ 185 lbs

11

Patrick
Kelly

4pm CrossFit

1 x 5 @ 185 lbs

12

Eduardo
Anguiano Lopez

4pm CrossFit

1 x 5 @ 175 lbs

13

Jet
Javelet

5pm CrossFit

1 x 5 @ 155 lbs

13

Michael
SYLLIAASEN

5pm CrossFit

1 x 5 @ 155 lbs

14

Eric
Svensen

6am CrossFit

1 x 5 @ 135 lbs

Baby steps!

14

Ryan
Gift

6am CrossFit

1 x 5 @ 135 lbs

15

Rick
Nevico

12pm CrossFit

5 x 5 @ 125 lbs

Female Clients

1

Patrisha
Wilson

7am CrossFit

1 x 5 @ 225 lbs

2

Claudia
Chaloner

6pm CrossFit

1 x 5 @ 205 lbs

conventional, double over hand

2

Ruth
Rittermann

6am CrossFit

1 x 5 @ 205 lbs

Felt good for first day back!

3

Laura
Ringgold

12pm CrossFit

1 x 5 @ 190 lbs

(<75%)190-185-170-145-135

4

Camille
Chamberlen

8am CrossFit

1 x 5 @ 185 lbs

4

Jessica
Belcher

7am CrossFit

1 x 5 @ 185 lbs

4

Kym
Janke

4pm CrossFit

1 x 5 @ 185 lbs

5

Deandra
Van Houten

8am CrossFit

1 x 5 @ 175 lbs

5

Kait
Pollen

6pm CrossFit

1 x 5 @ 175 lbs

5

Karli-Mae
Ochoa

7am CrossFit

1 x 5 @ 175 lbs

6

Trish
Turner

4pm CrossFit

1 x 5 @ 165 lbs

6

Patti
Gerckens

8am CrossFit

1 x 5 @ 165 lbs

7

Vienna
Kaiser

8am CrossFit

3 x 5 @ 155 lbs

7

Alissa
Cobb

8am CrossFit

1 x 5 @ 155 lbs

7

Gretchen
Otero

5pm CrossFit

1 x 5 @ 155 lbs

7

Maria
Mercado

6pm CrossFit

1 x 5 @ 155 lbs

7

Melissa
Gomez

4pm CrossFit

1 x 5 @ 155 lbs

Overhand

7

Theresa
Brinsa

8am CrossFit

1 x 5 @ 155 lbs

8

Heather
Dunn

7am CrossFit

1 x 5 @ 145 lbs

8

kasey
stark

5pm CrossFit

1 x 5 @ 145 lbs

8

Lisa
Gift

6am CrossFit

1 x 5 @ 145 lbs

Grip strength

8

Patricia
Brown

6pm CrossFit

1 x 5 @ 145 lbs

9

Allison
Hart

8am CrossFit

1 x 5 @ 135 lbs

9

Beth
Gray

12pm CrossFit

1 x 5 @ 135 lbs

9

Megan
Gibbings

5pm CrossFit

1 x 5 @ 135 lbs

10

Private

8am CrossFit

1 x 5 @ 125 lbs

10

Donica
Ryder ⛵️

6am CrossFit

1 x 5 @ 125 lbs

Good enough for day 1.

10

Kelly
Hill

6pm CrossFit

1 x 5 @ 125 lbs

11

Kaitlin
Woods

6pm CrossFit

1 x 5 @ 115 lbs

11

Veronica
King

5pm CrossFit

1 x 5 @ 115 lbs

55-65-75-85-100-115

12

Jasmine
Poon

7pm CrossFit

1 x 5 @ 105 lbs

13

April
Hernandez

8am CrossFit

1 x 5 @ 80 lbs

Still have back issues

14

Laura
Vielmo

12pm CrossFit

5 x 5 @ 44.1 lbs