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Components

Bench Press

17 Min Partner

DB Shoulder Press

DB Chest Flyes

GHD Sit-ups

DB Front Raises

Settings

Workout

6/26/2017

In's

3x20 GHD Oblique Twists

Yoga/Mobility

Chest Stretch on Rig

Warm-up

Bench Warm Up

2 Rounds
10 1 Arm KB Bench Press each arm
Run 200m
10 KB rows ea arm
Run 200m
10 1 Arm KB Push Press

Skill/Strength

Bench Press (4x4)

Bench Press

WOD

17 Min Partner (AMRAP - Reps)

17 Minute Cap
60 Deadlifts, 135/95
30 Burpees
60 Front Squats, 135/95
30 Burpees
60 Push Press, 135/95
30 Burpees
AMRAP (in remaining time)
Clean & Jerk, 135/95lb

Score is Total number of Clean & Jerks. Put your time to complete the WOD in Comments.

Spec Ops Training

Mental note

Next Past test is Next Monday.

DB Shoulder Press (3x8)

DB Chest Flyes (3x10)

GHD Sit-ups (3x15)

GHD Sit-ups

add weight to keep the rep scheme at 15 reps.

DB Front Raises (3x10)

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

Whiteboard:

Monday, June 26, 2017

Male Clients

1

Brandon
Dues

5:20 PM CrossFit

4 x 4 @ 215 lbs

Go heavier.

2

corey
sadler

6:30 PM CrossFit

4 x 4 @ 205 lbs

3

Private

5:20 AM CrossFit

4 x 4 @ 195 lbs

3

Jeremy
Springer

5:20 PM CrossFit

4 x 4 @ 195 lbs

4

Cyrus
Medrano

6:30 PM CrossFit

4 x 4 @ 185 lbs

5

Casey
Karins

5:20 AM CrossFit

4 x 4 @ 165 lbs

6

LLOYD
HARRIS

6:30 PM CrossFit

4 x 4 @ 155 lbs

shoulder feeling better

7

mark
noon

5:20 AM CrossFit

4 x 4 @ 135 lbs

8

derek
mackley

5:20 PM CrossFit

4 x 4 @ 125 lbs

9

Sonny
Ruff

5:20 PM CrossFit

4 x 4 @ 115 lbs

10

Gary the Snail
(Sean Gresham)

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

3 x 4 @ 250 lbs

255x3, 250, 250, 250

10

Todd
Geohagan

9:30 AM CrossFit

3 x 4 @ 175 lbs

10

Jordan
Brewer

Open Gym 5:20AM-10:30AM

2 x 4 @ 205 lbs

10

Grant
McHaney

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

1 x 4 @ 265 lbs

225/245/250/255/265

10

Matt
Osborn

6:30 PM CrossFit

1 x 4 @ 135 lbs

1x1 @ 95,125,135, failed at 140

Female Clients

1

Katie
Harris

5:20 PM CrossFit

4 x 4 @ 115 lbs

1

Kim
Coffee

5:20 PM CrossFit

4 x 4 @ 115 lbs

2

Heather
valenzuela

5:20 PM CrossFit

4 x 4 @ 95 lbs

2

Lauren
Leet

6:30 PM CrossFit

4 x 4 @ 95 lbs

3

Charlotte
Anderson

4:10PM CrossFit

4 x 4 @ 90 lbs

4

Katie
Jaquet

4:10PM CrossFit

4 x 4 @ 85 lbs

5

Destinee
Medrano

6:30 PM CrossFit

4 x 4 @ 75 lbs

6

Andrea
Sierra

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

4 x 4 @ 65 lbs

1x2@70

6

Heather
Powell

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

4 x 4 @ 65 lbs

1x3 @70

7

Private

4:10PM CrossFit

4 x 4 @ 60 lbs

8

jennifer
wujciak

5:20 PM CrossFit

4 x 4 @ 0 lbs

8

Leianna
Cooper

6:30 PM CrossFit

3 x 4 @ 75 lbs

8

Maddie
Kirkpatrick

4:10PM CrossFit

3 x 4 @ 125 lbs

1x4@95

8

Christina
Tovar

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

2 x 4 @ 105 lbs

2 X 95

8

Geralynn
Hughes

6:30 AM CrossFit

2 x 4 @ 60 lbs

35, 45, 60. 3 reps 65

8

Janet
James

5:20 AM CrossFit

2 x 4 @ 85 lbs

failed 4th at 3rd set. failed 3rd at 4th set. trying to regain fr...

8

Private

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

2 x 4 @ 80 lbs

8

Stephanie
Alarcon

6:30 AM CrossFit

2 x 4 @ 95 lbs

2-75

8

Laiken
Williams

6:30 AM CrossFit

1 x 4 @ 70 lbs

35,45,55,65,70 did 3 reps on second set of 70

8

Steph
Karins

5:20 AM CrossFit

1 x 4 @ 95 lbs

1x3 95#, 2x4 90#