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WOD - Monday, June 17, 2019

Weightlifting

Back Squat (1XAMRAP @ 70% of 1 RM)

Back Squat

Warm up with sets at 45-55-65% then complete 1 max effort set at 70%. Goal is 11+

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of the Cycle

1 Min Max 10 Meter Shuttle Runs
Rest 30 Sec
1 Min Max Slam Ball Squat (25/15)*
Rest 30 Sec
1 Min Max Cal Assault Bike
Rest 30 sec
1 Min Max Burpees Plate Hops (45)
Res 30 Sec

*Hug slam ball across chest

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

Whiteboard:

Monday, June 17, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 20 @ 255 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 14 @ 255 lbs

Had a few more

3

AJ
Ross

6:00 AM CrossFit

1 x 15 @ 230 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 12 @ 285 lbs

5

Paul
Miller

4:30 PM CrossFit

1 x 16 @ 205 lbs

6

Bryan
Bureau

5:30 PM CrossFit

1 x 14 @ 230 lbs

7

Tim
Gaddis

8:00 AM CrossFit

1 x 16 @ 185 lbs

8

Ken
Walma

5:00 AM CrossFit

1 x 12 @ 245 lbs

9

Dennis
Shelton

4:30 PM CrossFit

1 x 15 @ 185 lbs

10

Justin
Ramer

5:30 PM CrossFit

1 x 12 @ 230 lbs

11

Patrick
Dedoyard

5:30 PM CrossFit

1 x 18 @ 150 lbs

12

Erik
Manning

6:00 AM CrossFit

1 x 14 @ 185 lbs

13

Mike
Brown

5:00 AM CrossFit

1 x 12 @ 215 lbs

14

Max
Leaming

5:00 AM CrossFit

1 x 15 @ 165 lbs

15

Jeff
Austin

8:00 AM CrossFit

1 x 12 @ 205 lbs

16

Private

6:00 AM CrossFit

1 x 11 @ 205 lbs

17

Chris
Bryant

5:30 PM CrossFit

1 x 11 @ 200 lbs

45/135/155/185/200

18

Jason
Jones

5:00 AM CrossFit

1 x 13 @ 165 lbs

19

Victor
Jimenez

8:00 AM CrossFit

1 x 16 @ 120 lbs

20

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 14 @ 135 lbs

20

Syed
Ali

7:30 PM CrossFit

1 x 14 @ 135 lbs

21

Robert
Meredith Jr

10:00 AM CrossFit

1 x 12 @ 145 lbs

22

Doug
Waters

8:00 AM CrossFit

1 x 10 @ 155 lbs

23

Ben
Reid

5:30 PM CrossFit

1 x 10 @ 150 lbs

24

Chris
Lenox

10:00 AM CrossFit

1 x 7 @ 205 lbs

25

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 185 lbs

Female Clients

1

Victoria
Duncan

5:00 AM CrossFit

1 x 15 @ 165 lbs

2

Carla
Henriet

5:00 AM CrossFit

1 x 11 @ 165 lbs

3

Allison
Elliott

5:00 AM CrossFit

1 x 14 @ 115 lbs

4

Marcy
Butler

8:00 AM CrossFit

1 x 18 @ 85 lbs

5

Brenda
Miller

8:00 AM CrossFit

1 x 15 @ 95 lbs

5

Linda
Wright

6:00 AM CrossFit

1 x 15 @ 95 lbs

5

Mayra
Jones

10:00 AM CrossFit

1 x 15 @ 95 lbs

6

Jessica
Miller

10:00 AM CrossFit

1 x 12 @ 115 lbs

7

Michelle
Vaughn

8:00 AM CrossFit

1 x 11 @ 120 lbs

8

Jessyca
Doty

5:30 PM CrossFit

1 x 15 @ 85 lbs

9

Rachel
Blackwell

10:00 AM CrossFit

1 x 11 @ 115 lbs

10

Lissy
Cowdery

4:30 PM CrossFit

1 x 12 @ 105 lbs

11

Linnet
Orbe

6:00 AM CrossFit

1 x 13 @ 95 lbs

12

Estela
Falla-Ross

6:00 AM CrossFit

1 x 12 @ 95 lbs

12

Lori
Adkins

5:00 AM CrossFit

1 x 12 @ 95 lbs

13

Liz
Bunker

6:00 AM CrossFit

1 x 14 @ 80 lbs

14

Jennifer
Yerges

5:30 PM CrossFit

1 x 20 @ 55 lbs

15

Amy
Linton

10:00 AM CrossFit

1 x 12 @ 85 lbs

16

Melisa
Raney

10:00 AM CrossFit

1 x 11 @ 85 lbs

17

Michelle
Gillespie

8:00 AM CrossFit

1 x 10 @ 85 lbs

18

Kerry
Welch

10:00 AM CrossFit

1 x 9 @ 85 lbs

19

Denise
Woodham

4:30 PM CrossFit

1 x 10 @ 75 lbs

20

Terry
VanHoy

10:00 AM CrossFit

1 x 11 @ 65 lbs

21

Karlye
Ramer

4:30 PM CrossFit

1 x 7 @ 95 lbs

22

Katie
Crocker

4:30 PM CrossFit

1 x 8 @ 75 lbs

23

Brenda
Andrews

8:00 AM CrossFit

1 x 10 @ 45 lbs

24

Jessica
Cowell

7:30 PM CrossFit

1 x 5 @ 55 lbs

25

Vanessa
Kennedy

10:00 AM CrossFit

12 x 85 @ 0 lbs