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Components

Deadlift

Metcon

Settings

Workout

Optimus Prime

Warm-up

2 Rounds:
10 Banded Side Steps
10 E.B. Good Mornings
10 E.B. Push Press
10 Glute Bridges
10/7 Ski

Strength

Deadlift (Heavy set of 6 / 4 / 2)

Deadlift

https://www.youtube.com/watch?v=1ZXobu7JvvE&t=8s <<<Deadlift

Metcon

Metcon (AMRAP - Reps)

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

https://www.youtube.com/watch?v=EqjGKsiIMCE <<<Wallball
Only score total number of wallballs, do not include the deadlift reps.

Core

3 rounds :
Slow bicycle crunches x 20 total
Side plank rotations x 8 each
Ring rollouts x 10

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

Whiteboard:

Friday, August 16, 2019

Male Clients

1

Justin
Arndt

5:30pm CrossFit

1 x 2 @ 445 lbs

2

Private

4:30pm CrossFit

1 x 2 @ 395 lbs

3

Cam
Blaquiere

3:30pm CrossFit

1 x 2 @ 385 lbs

4

Marc
Williams

12:00pm CrossFit

1 x 2 @ 365 lbs

4

Ryan
Cain

6:00am CrossFit

1 x 2 @ 365 lbs

4

Stephen
Sutherland

3:30pm CrossFit

1 x 2 @ 365 lbs

5

Bobby
Stanley

3:30pm CrossFit

1 x 2 @ 345 lbs

5

Rusty
Isaacs

6:30pm CrossFit

1 x 2 @ 345 lbs

1x6 @315 1x4 @335 1x2 @345

6

Tyler
Messenger

8:00am CrossFit

1 x 2 @ 335 lbs

265, 295

7

Jackson
Cramer

3:30pm CrossFit

1 x 2 @ 315 lbs

8

Eric
Pethtel

4:30pm CrossFit

1 x 2 @ 285 lbs

9

Josh
Bowser

6:00am CrossFit

1 x 2 @ 225 lbs

9

D
Lete

6:30pm CrossFit

1 x 2 @ 225 lbs

10

Charlie
Labritz

12:00pm CrossFit

1 x 2 @ 0 lbs

10

Kevin
Hall

6:00am CrossFit

1 x 1 @ 365 lbs

Female Clients

1

Seretha
hall

8:00am CrossFit

1 x 2 @ 300 lbs

2

Teresa
Stire

8:00am CrossFit

1 x 4 @ 275 lbs

1x1 at 300# was all I had today

3

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 235 lbs

4

Allison
Hetrick

6:00am CrossFit

1 x 2 @ 231.52 lbs

5

Amanda
Morgan

5:30pm CrossFit

1 x 2 @ 225 lbs

6

chelsea
workman

3:30pm CrossFit

1 x 2 @ 215 lbs

#220 x1

6

Kayla
Underwood

6:00am CrossFit

1 x 2 @ 215 lbs

225 for 1

7

Kelsey
Murray

3:30pm CrossFit

1 x 2 @ 195 lbs

7

zahira
reyes

6:30pm CrossFit

1 x 2 @ 195 lbs

8

Jennifer
Balint

12:00pm CrossFit

1 x 3 @ 185 lbs

Bum foot, I’ll take it.

9

Kayla
Brand

6:00am CrossFit

1 x 2 @ 175 lbs

10

Gabby
Riggleman

12:00pm CrossFit

1 x 2 @ 155 lbs

10

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 155 lbs

11

Ellen
Linscheid

12:00pm CrossFit

1 x 2 @ 135 lbs

12

Abby
Durig

12:00pm CrossFit

1 x 2 @ 105 lbs

12

Amy
Governor

12:00pm CrossFit

1 x 2 @ 105 lbs

35+((15+15+5)*2)

13

Rachel
Mullins

6:00am CrossFit

1 x 1 @ 315 lbs