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Handstand Push-ups

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Workout

Heavy Wednesday

20 Minute Alternating EMOM Odd Minute: Back Squat Max Reps 155/105# Even Minute: Max HSPU (sub Ring Dips) *Max Reps means as many reps as possible within the 60 seconds, it can be multiple efforts within the single minute.

Warm-up

100m Walking Lunges
20m Inch Worms with 2 Pushups
3 Wall Walks

Back Squat (EMOM Odd Minutes)

Back Squat

Max Reps Back Squats In Each of the Odd Minutes

Handstand Push-ups (EMOM Even Minutes)

Handstand Push-ups

Max Reps of HSPU on the even mins

cool down

20 Sots Presses with PVC/Trainer-Bar/Empty-Bar
Couch Stretch 1 Minute Each Side
Barbell Tricep Smash 1 Minute Each Side
Pigeon Stretch with quad stretch 1 Minute Each Side

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

Whiteboard:

Wednesday, July 25, 2018

Male Clients

1

Coach
Jose

9:30 AM CrossFit

1 x 105 @ 155 lbs

2

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

10 x 104 @ 155 lbs

3

Scott
Mann

8:30 AM CrossFit

10 x 77 @ 155 lbs

4

Glenn
Duran

8:30 AM CrossFit

10 x 128 @ 85 lbs

5

Jeremy
Alvarez

9:30 AM CrossFit

10 x 69 @ 155 lbs

69 reps total

6

Andre
Bernard

6:00 PM CrossFit

1 x 70 @ 145 lbs

7

Espo
Espinosa

8:30 AM CrossFit

10 x 62 @ 135 lbs

first 3 at 155

8

Phil
Beltran

4:00 PM CrossFit

1 x 17 @ 135 lbs

107 total reps

9

Darrin "D"
Kent

5:00 PM CrossFit

1 x 9 @ 155 lbs

10/10/10/10/9/9/9/9/9/10 = 95

10

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

1 x 7 @ 135 lbs

8888887777

11

Cory
Page

6:00 PM CrossFit

1 x 6 @ 155 lbs

Lowest rep count 6 . Highest 11. Total Reps 72

12

Edward
Bennett

6:00 PM CrossFit

10 x 0 @ 155 lbs

72 reps

Female Clients

1

Jayme
Crist

5:00 AM CrossFit

1 x 135 @ 105 lbs

135 total reps

2

Private

12:00 PM CrossFit Advance...

10 x 116 @ 105 lbs

3

Whitney
Seeforth

5:00 AM CrossFit

1 x 113 @ 105 lbs

Totally of 113 reps

4

Mallory
Thompson

9:30 AM CrossFit

1 x 110 @ 105 lbs

No racking.

5

Drienna
Green

9:30 AM CrossFit

1 x 106 @ 105 lbs

6

Ann
Kent

6:00 PM CrossFit

1 x 96 @ 105 lbs

7

Renetta
Johnson

9:30 AM CrossFit

10 x 97 @ 75 lbs

8

Gabby
Vizcaino

9:30 AM CrossFit

10 x 80 @ 90 lbs

9

Jennifer
Le Fevre

6:00 PM CrossFit

1 x 103 @ 65 lbs

13 1st round, 10 every round after

10

Jess
Duran

8:30 AM CrossFit

10 x 113 @ 55 lbs

11

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 73 @ 85 lbs

12

Ana
V

9:30 AM CrossFit

1 x 50 @ 95 lbs

13

Rochelle
Waters

10:30 AM CrossFit

1 x 104 @ 45 lbs

14

Beth
Johnson

6:00 PM CrossFit

1 x 67 @ 65 lbs

15

Coach
Geo

12:00 PM CrossFit Advance...

10 x 65 @ 65 lbs

16

Ashley
Fiala

8:30 AM CrossFit

1 x 20 @ 105 lbs

129 total

17

Victoria
Covarrubias

5:00 AM CrossFit

1 x 19 @ 85 lbs

18

Sandy
“Pants” Diaz

8:30 AM CrossFit

1 x 15 @ 105 lbs

112

19

Ayleah
Alejandre

5:00 AM CrossFit

1 x 16 @ 85 lbs

20

Elissa
Marshall

6:00 AM CrossFit

10 x 12 @ 85 lbs

round 1~18; 2~15

20

Nikki
Saavedra

5:00 AM CrossFit

1 x 12 @ 85 lbs

101 reps Dropped to 75# rounds 6-10

21

Coach
K

6:00 AM CrossFit

1 x 10 @ 85 lbs

21

Gabriella
Page

6:00 PM CrossFit

10 x 10 @ 85 lbs

1st rd 14 reps

22

Bautista “B”
Spears

9:30 AM CrossFit

10 x 8 @ 105 lbs

82

22

Natalia “Nati”
Bernard

6:00 PM CrossFit

1 x 8 @ 105 lbs

23

Ksenia
Matson

5:00 PM CrossFit

10 x 12 @ 65 lbs

24

Debbie
Currlin

5:00 AM CrossFit

1 x 8 @ 95 lbs

25

Private

6:00 AM CrossFit

1 x 7 @ 35 lbs

26

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 14 @ 15 lbs