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WOD - Wednesday, September 5th, 2018

Weightlifting

EMOM 12

Min 1 = 5 Reps Front Squat @ 65-70%
Min 2 = 10 Box Jumps (24/20)*
Min 3 = 30s HS Hold or Wall Climb Hold

*Complete as quickly as possible.

Front Squat (4X5 @ 65-70%)

Front Squat

Metcon

Metcon (4 Rounds for reps)

Complete One Round of:

2 Min Max Double Unders
Rest 2 Min
2 Min Max Thrusters (95/65)
Rest 2 Min
2 Min Max Calorie Row
Rest 2 Min
2 Min Max Burpee to a Target*

* Make target (use ropes/ring/bar) approximately 6" above extended arms.

Rx+ = (135/85)
Rx60+ = (75/45)

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

Whiteboard:

Wednesday, September 05, 2018

Male Clients

1

Private

5:00 AM CrossFit

4 x 5 @ 225 lbs

1

Tom
Boyle

5:00 AM CrossFit

4 x 5 @ 225 lbs

2

JP
Short

4:30 PM CrossFit

4 x 5 @ 185 lbs

2

Justin
Ramer

10:00 AM CrossFit

4 x 5 @ 185 lbs

2

Rob
Blackwell

8:00 AM CrossFit

4 x 5 @ 185 lbs

<65%

3

Private

5:00 AM CrossFit

4 x 5 @ 165 lbs

3

Paul
Miller

8:00 AM CrossFit

4 x 5 @ 165 lbs

4

Brandon
Henry

7:30 PM CrossFit

4 x 5 @ 155 lbs

4

Brennan
Wesolowski

10:00 AM CrossFit

4 x 5 @ 155 lbs

4

Clint
VanHoy

8:00 AM CrossFit

4 x 5 @ 155 lbs

4

Dave
Lombardo

5:00 AM CrossFit

4 x 5 @ 155 lbs

4

Jeff
Austin

8:00 AM CrossFit

4 x 5 @ 155 lbs

4

Michael
Wolf

5:00 AM CrossFit

4 x 5 @ 155 lbs

5

Chris
Davis

10:00 AM CrossFit

4 x 5 @ 135 lbs

5

Private

6:00 AM CrossFit

4 x 5 @ 135 lbs

5

Daniel
Jeffery

4:30 PM CrossFit

4 x 5 @ 135 lbs

5

Harris
Frank

5:00 AM CrossFit

4 x 5 @ 135 lbs

6

Keith
Jones

7:30 PM CrossFit

4 x 5 @ 115 lbs

7

David
Johnson

8:00 AM CrossFit

4 x 5 @ 105 lbs

8

Ben
Reid

4:30 PM CrossFit

4 x 5 @ 75 lbs

8

Mike
Witt

5:30 PM CrossFit

4 x 5 @ 75 lbs

8

Ying
Guo

7:30 PM CrossFit

4 x 5 @ 75 lbs

9

Mike
Brown

5:00 AM CrossFit

3 x 5 @ 175 lbs

9

Rich
Marino

4:30 PM CrossFit

1 x 5 @ 205 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

4 x 5 @ 125 lbs

2

Andrea
Bauer

8:00 AM CrossFit

4 x 5 @ 115 lbs

2

Victoria
Duncan

5:00 AM CrossFit

4 x 5 @ 115 lbs

3

America
Jones

7:30 PM CrossFit

4 x 5 @ 100 lbs

3

Molly
Clark

7:30 PM CrossFit

4 x 5 @ 100 lbs

4

Allison
Elliott

5:00 AM CrossFit

4 x 5 @ 95 lbs

5

Karlye
Ramer

4:30 PM CrossFit

4 x 5 @ 90 lbs

6

Angelica
Mealing

5:30 PM CrossFit

4 x 5 @ 85 lbs

6

Lily
Anderson

10:00 AM CrossFit

4 x 5 @ 85 lbs

6

Lori
Adkins

5:00 AM CrossFit

4 x 5 @ 85 lbs

7

Florisa
Acosta

8:00 AM CrossFit

4 x 5 @ 80 lbs

8

Kelli
Mullis

4:30 PM CrossFit

4 x 5 @ 75 lbs

8

Linnet
Orbe

6:00 AM CrossFit

4 x 5 @ 75 lbs

8

Michelle
Gillespie

8:00 AM CrossFit

4 x 5 @ 75 lbs

8

Tracy
Jennings

6:00 AM CrossFit

4 x 5 @ 75 lbs

9

Aimee
Wolf

5:00 AM CrossFit

4 x 5 @ 65 lbs

9

Angela
Ing

8:00 AM CrossFit

4 x 5 @ 65 lbs

wrist issues

10

LeAnn
Austin

8:00 AM CrossFit

4 x 5 @ 55 lbs

10

Marcy
Butler

8:00 AM CrossFit

4 x 5 @ 55 lbs

11

Alex
Wright

10:00 AM CrossFit

4 x 5 @ 45 lbs

11

Melisa
Raney

10:00 AM CrossFit

4 x 5 @ 45 lbs

12

Kim
Hullett

4:30 PM CrossFit

4 x 5 @ 35 lbs

12

Liz
Bunker

4:30 PM CrossFit

4 x 5 @ 35 lbs

13

Brenda
Miller

8:00 AM CrossFit

4 x 5 @ 26 lbs

Goblet squats