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Components

Deadlift

Metcon

Incline Bench Press

Settings

Workout

Wednesday

Strength

A: Deadlift (2 - 2 - 2 - 2 )

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
9 minute AMRAP of:
2 Wall Walks or 15' Handstand Walk
6 Deadlifts (225/155)
15 AbMat Situps

Rx+ =
9 minute AMRAP of:
3 Wall Walks or 30' Handstand Walk
6 Deadlifts (275/185)
15 GHD Situps

Strength

C: Incline Bench Press (5 x 8 Climbing )

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Whiteboard:

Wednesday, September 01, 2021

Male Clients

1

Kegan
Sullivan

CrossFit: 5:00 AM

1 x 2 @ 505 lbs

1

Ricky
Flaig

Open Gym

1 x 2 @ 505 lbs

2

Isaac
Cleveland

Open Gym

1 x 2 @ 405 lbs

3

Adam
Cole

Open Gym

1 x 2 @ 385 lbs

3

Hunter
Brayton

CrossFit: 5:00 AM

1 x 2 @ 385 lbs

4

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 380 lbs

5

Ryan
Roebuck

CrossFit: 6:00 AM

1 x 2 @ 365 lbs

6

Jesse
Cook

Open Gym

1 x 2 @ 357 lbs

7

BJ
Marsh

CrossFit: 5:00 AM

1 x 2 @ 345 lbs

7

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 345 lbs

8

Ben
Kulp

CrossFit: 12:00 PM

1 x 2 @ 275 lbs

Female Clients

1

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 2 @ 265 lbs

1

Paris
McAdam

CrossFit: 4:30 PM

1 x 2 @ 265 lbs

1

Taryn
Hubert

Open Gym

1 x 2 @ 265 lbs

2

Krista
Patronick

CrossFit: 6:00 AM

1 x 2 @ 230 lbs

Technically a DL PR

3

Anna
McKay

CrossFit: 6:00 AM

1 x 2 @ 225 lbs

Sore back

3

Heather
Lynaugh

Open Gym

1 x 2 @ 225 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

1 x 2 @ 215 lbs

Pr, did 155, 175, 195, 215

5

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 2 @ 203 lbs

Playin it safe

6

Melanie
Sinclair

CrossFit: 4:30 PM

1 x 2 @ 195 lbs

7

Private

CrossFit: 5:30 PM

1 x 2 @ 185 lbs

7

Private

CrossFit: 12:00 PM

1 x 2 @ 185 lbs

8

Archana
Sharma

CrossFit: 5:30 PM

5 x 2 @ 105 lbs

9

Rachel
Toland

Open Gym

1 x 1 @ 200 lbs