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Z-Press

Helen

1-Mile Run

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Workout

WOD - Tuesday, August 7, 2018

Weightlifting

EMOM 15

Min 1 = 3 Reps DB Z-Press AHAP
Min 2 = 5 DB Single-Arm Bench Row (each arm) AHAP
Min 3 = 15 GHD Sit-ups or 20 ABMAT Sit-ups

*Work up to a 3 RM on Z-Press.
https://www.youtube.com/watch?v=wl_gBPUrdsc

Z-Press (Find 3 RM using DBs)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run

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

Whiteboard:

Tuesday, August 07, 2018

Male Clients

1

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 50 lbs

No 55s

1

Casey
Hall

4:30 PM CrossFit

1 x 3 @ 50 lbs

1

Emmanuel
Perry

4:30 PM CrossFit

1 x 3 @ 50 lbs

1

Michael
Wolf

8:00 AM CrossFit

1 x 3 @ 50 lbs

1

Rich
Marino

4:30 PM CrossFit

1 x 3 @ 50 lbs

2

Brennan
Wesolowski

8:00 AM CrossFit

1 x 3 @ 45 lbs

2

Bryan
Bureau

4:30 PM CrossFit

1 x 3 @ 45 lbs

2

Daniel
Jeffery

5:30 PM CrossFit

1 x 3 @ 45 lbs

2

Jason
Brown

8:00 AM CrossFit

1 x 3 @ 45 lbs

2

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 45 lbs

3

Harris
Frank

5:00 AM CrossFit

5 x 3 @ 40 lbs

3

Keith
Jones

7:30 PM CrossFit

3 x 3 @ 40 lbs

3

Chris
Lenox

10:00 AM CrossFit

1 x 3 @ 40 lbs

3

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 40 lbs

3

James gill ...
l

8:00 AM CrossFit

1 x 3 @ 40 lbs

4

Alex
Davis

10:00 AM CrossFit

1 x 3 @ 35 lbs

4

Christian
Acosta

6:00 AM CrossFit

1 x 3 @ 35 lbs

4

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 35 lbs

4

Mike
Brown

6:00 AM CrossFit

1 x 3 @ 35 lbs

4

Mike
Witt

10:00 AM CrossFit

1 x 3 @ 35 lbs

4

Robin
Gautham Mu ...

6:00 AM CrossFit

1 x 3 @ 35 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 3 @ 35 lbs

5

Eric
Kjode

6:00 AM CrossFit

1 x 3 @ 30 lbs

6

Alan
Bowers

4:30 PM CrossFit

1 x 3 @ 25 lbs

6

Ben
Reid

4:30 PM CrossFit

1 x 3 @ 25 lbs

Female Clients

1

Alex
Wright

4:30 PM CrossFit

3 x 3 @ 35 lbs

1st 2 at 20#

1

Amanda
Bogard

Drive Thru

1 x 3 @ 35 lbs

1

Kasey
Kohring

5:30 PM CrossFit

1 x 3 @ 35 lbs

2

Kasey
Kohring

8:00 AM CrossFit

5 x 3 @ 30 lbs

2

America
Jones

7:30 PM CrossFit

3 x 3 @ 30 lbs

2

Andrea
Kilgren

7:30 PM CrossFit

3 x 3 @ 30 lbs

2

Molly
Clark

7:30 PM CrossFit

3 x 3 @ 30 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 30 lbs

2

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 30 lbs

3

Angelica
Mealing

5:30 PM CrossFit

5 x 3 @ 25 lbs

3

Allison
Elliott

5:30 PM CrossFit

1 x 3 @ 25 lbs

3

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 25 lbs

3

Jena
Marullo

6:00 AM CrossFit

1 x 3 @ 25 lbs

3

Kerry
Welch

10:00 AM CrossFit

1 x 3 @ 25 lbs

3

Lily
Anderson

8:00 AM CrossFit

1 x 3 @ 25 lbs

3

Victoria
Duncan

5:00 AM CrossFit

1 x 3 @ 25 lbs

4

Estela
Falla-Ross

6:00 AM CrossFit

5 x 3 @ 20 lbs

4

Linnet
Orbe

6:00 AM CrossFit

5 x 3 @ 20 lbs

4

Tracy
Jennings

6:00 AM CrossFit

4 x 3 @ 20 lbs

4

Kelsey
Questel

6:00 AM CrossFit

1 x 3 @ 20 lbs

4

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 20 lbs

5

Aimee
Wolf

8:00 AM CrossFit

5 x 3 @ 15 lbs

6

Liz
Bunker

4:30 PM CrossFit

1 x 3 @ 12 lbs

6

Michelle
Vaughn

8:00 AM CrossFit

1 x 3 @ 12 lbs