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Components

Deadlift

Metcon

Metcon

Metcon

Settings

Workout

JUNE 15, 2022

Pre Stretch Primer

21 Cals Row
21 Squats
15 Cals Ski
15 Sit ups
9 Cals Bike
9 Burpees

ACCESSORY

Member choice

BARBELL

BAR: Deadlift (1-1-1-1-1, find a heavy set or new 1 RM)

Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

4 Rds / 20 cap
21 KBS, 55/35 | 45/25#
100 SIngle-unders | RX+ 50 Double-unders
9 Goblet Squat, 55/35 | 45/25#
Row or SKi 21/15 Cals

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
9 Pull-ups | RX+ 3 Bar Muscle-ups
7 Hang Squat Snatch, 75/55/35#
7/5 Cals Bike

KIKR

KIKR: Metcon (Time)

4 Cap /
12 Burpees
30 Jump Lunges
9 Burpees
30 Jump Lunges
6 Burpees

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

Whiteboard:

Wednesday, June 15, 2022

Male Clients

1

Carlos
Gonzalez

5:30 PM CrossFit

1 x 2 @ 275 lbs

2

Alex
Martinez

9:00 AM CrossFit

1 x 2 @ 185 lbs

3

Private

6:30 PM CrossFit

1 x 2 @ 145 lbs

4

Brandon
Cranor

6:30 AM CrossFit

1 x 1 @ 335 lbs

4

Brian
Baker

4:00 PM Open Gym

1 x 1 @ 485 lbs

4

Brian
Payne

9:00 AM CrossFit

1 x 1 @ 185 lbs

4

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 425 lbs

4

Johnny
Whisman

5:30 PM CrossFit

1 x 1 @ 365 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

1 x 2 @ 305 lbs

85%

2

Misty
Lingnau

5:30 AM CrossFit

1 x 2 @ 230 lbs

3

Jennifer
Nelson

4:00 PM Open Gym

1 x 2 @ 225 lbs

3

Toni
Meade

9:00 AM CrossFit

1 x 2 @ 225 lbs

4

Melissa
Patrick

4:00 PM Open Gym

1 x 2 @ 205 lbs

5

Julie
Frakes

5:30 AM CrossFit

1 x 2 @ 195 lbs

6

Meggan
Eastham

9:00 AM CrossFit

1 x 2 @ 185 lbs

7

Laura
Clark

5:30 AM CrossFit

1 x 2 @ 165 lbs

8

Bri
Hibdon

5:30 AM CrossFit

1 x 2 @ 145 lbs

8

Dani
Truitt

5:30 PM CrossFit

1 x 2 @ 145 lbs

8

Tish
Trost

5:30 PM CrossFit

1 x 2 @ 145 lbs

9

Stephanie
Richardson

5:30 AM CrossFit

4 x 12 @ 125 lbs

10

Kenna
Gathright

6:30 AM CrossFit

1 x 2 @ 120 lbs

11

Peggy
Campbell

5:30 PM CrossFit

1 x 2 @ 115 lbs

12

Kayla
Foster

5:30 PM CrossFit

5 x 1 @ 155 lbs

12

Cami
Lish

5:30 AM CrossFit

1 x 1 @ 140 lbs

12

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 210 lbs

12

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 270 lbs

12

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 165 lbs

12

Grace
Hadley

9:00 AM CrossFit

1 x 1 @ 130 lbs

12

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 200 lbs

12

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 225 lbs