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Components

Shoulder Press

Metcon

Settings

Workout

Lets keep Rollin’‼️‼️

Warm-up

3 Min Air Assault (stay over 300/225 watts) or
3 Min Rower (stay over 900/650 cal/hr pace)or
Run 800m (choose only one)
Then.....
100 Jumping Jacks
100 Single Unders

Shoulder Press (5x3 Shoulder Press)

Shoulder Press

Spend ONLY 15 minutes
Build to a Heavy Triple
Note: Perform 1 Min of Max Russian Twist 20/14 between each set.

Metcon (AMRAP - Reps)

15 Min amrap
50-40-30-20-10
Double Unders
DB Push Press 50/35
10-20-30-40-50
Pull ups
DB Hang Clean & Jerks 50/35
Rx+ - 1-2-3-4-5 MU’s for the pull ups
*Use only one DB for the Push Press & Hang Clean & Jerks. Alternate sides every 5 Reps. Be sure and pause on the hang clean & jerks at the shoulders before going up. It’s not a snatch!!

cool down

Walk 300m

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

Whiteboard:

Wednesday, August 29, 2018

Male Clients

1

Ryan
Aker

4:00 PM CrossFit

5 x 3 @ 195 lbs

95, 105, 155, 185, 195

2

Coach
Jake

12:00 PM CrossFit Advance...

5 x 3 @ 175 lbs

2

John
Harris

6:00 PM CrossFit

5 x 3 @ 175 lbs

3

Phil
Beltran

4:00 PM CrossFit

5 x 3 @ 145 lbs

4

Edward
Bennett

5:00 PM CrossFit

5 x 3 @ 140 lbs

115#, 125#, 130#, 135#, 140#

5

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

5 x 3 @ 135 lbs

95, 115, 115, 125, 135

5

Patrick
Elsasser

12:00 PM CrossFit Advance...

5 x 3 @ 135 lbs

5

Ryan
Crist

4:00 PM CrossFit

5 x 3 @ 135 lbs

5

Steve
Loner

9:30 AM CrossFit

5 x 3 @ 135 lbs

95-105-115-125-135

6

Tyler
Wood

12:00 PM CrossFit Advance...

5 x 3 @ 125 lbs

7

Cory
Page

10:30 AM CrossFit

5 x 3 @ 120 lbs

8

Coach
Charles

10:30 AM CrossFit

5 x 3 @ 115 lbs

8

Craig
Radke

5:00 PM CrossFit

5 x 3 @ 115 lbs

9

Danny
Martinez

4:00 PM CrossFit

5 x 3 @ 105 lbs

10

Coach
Tony

12:00 PM CrossFit Advance...

5 x 3 @ 0 lbs

135 all 5 rounds.

10

Coach
Jose

6:00 PM CrossFit

1 x 3 @ 125 lbs

Female Clients

1

Coach
Geo

8:30 AM CrossFit

5 x 3 @ 100 lbs

1

Drienna
Green

8:30 AM CrossFit

5 x 3 @ 100 lbs

65, 85, 95, 95, 100

2

Angela
Young

12:00 PM CrossFit Advance...

5 x 3 @ 95 lbs

75, 80, 85, 90

3

Silvana
Hunt

12:00 PM CrossFit Advance...

5 x 3 @ 92 lbs

1X2@95

4

Ashley
Fiala

8:30 AM CrossFit

5 x 3 @ 85 lbs

4

Private

12:00 PM CrossFit Advance...

5 x 3 @ 85 lbs

4

Sandy
“Pants” Diaz

9:30 AM CrossFit

5 x 3 @ 85 lbs

X2 @ #90

5

Elissa
Marshall

6:00 AM CrossFit

5 x 3 @ 82 lbs

6

Beth
Johnson

5:00 PM CrossFit

5 x 3 @ 80 lbs

55,65,75,80,80

6

Coach
K

6:00 AM CrossFit

5 x 3 @ 80 lbs

6

Ivanna
Beltran

5:00 AM CrossFit

5 x 3 @ 80 lbs

6

Jayme
Crist

5:00 AM CrossFit

5 x 3 @ 80 lbs

6

Jayme
Pilon

9:30 AM CrossFit

5 x 3 @ 80 lbs

6

Jen
Loner

9:30 AM CrossFit

5 x 3 @ 80 lbs

6

Jennifer
Bean

12:00 PM CrossFit Advance...

5 x 3 @ 80 lbs

failed 85#

6

Mallory
Thompson

8:30 AM CrossFit

5 x 3 @ 80 lbs

65, 70, 75, 80, 80

6

Shauna
Love

5:00 AM CrossFit

5 x 3 @ 80 lbs

7

Ayleah
Alejandre

5:00 AM CrossFit

5 x 3 @ 75 lbs

55/65/70/70/75😔

7

Casey
Rapp

6:00 AM CrossFit

5 x 3 @ 75 lbs

7

Heather
Turski

12:00 PM CrossFit Advance...

5 x 3 @ 75 lbs

7

Jess
Duran

8:30 AM CrossFit

5 x 3 @ 75 lbs

7

Sissy
Bojorquez

12:00 PM CrossFit Advance...

5 x 3 @ 75 lbs

8

Alexis
Nieto-Andrews

5:00 PM CrossFit

5 x 3 @ 70 lbs

55lb (1) , 65lb (2,3) , 70lb (4,5)

8

Gena
Elfelt

8:30 AM CrossFit

5 x 3 @ 70 lbs

8

Yianoula
“Nola” Warne

9:30 AM CrossFit

5 x 3 @ 70 lbs

70# SP was ugly 20# ball russians ...

9

Britnee
Fradd

6:00 PM CrossFit

5 x 3 @ 65 lbs

9

Private

6:00 AM CrossFit

5 x 3 @ 65 lbs

9

Natalia “Nati”
Bernard

5:00 PM CrossFit

5 x 3 @ 65 lbs

9

Renetta
Johnson

8:30 AM CrossFit

5 x 3 @ 65 lbs

10

Sheri
Koch

6:00 AM CrossFit

5 x 3 @ 62 lbs

11

Gabby
Vizcaino

4:00 PM CrossFit

5 x 3 @ 60 lbs

12

Gabriella
Page

6:00 PM CrossFit

5 x 3 @ 55 lbs

Right shoulder still hurts

13

Devon
Moreland

8:30 AM CrossFit

5 x 3 @ 45 lbs

14

Kenzie
Farrier

5:00 PM CrossFit

5 x 3 @ 35 lbs