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Components

Shoulder Press

Swing, Sit-up, Bike

Settings

Workout

Shoulder Press Testing

Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:
5 Burpees
10 Band Pull Aparts (Palms Down)
10 Cuban Presses
5 PVC Passes
10/10 External Rotation (Low)
5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Strength

Shoulder Press (15 Minute to a heavy single)

Metcon

Swing, Sit-up, Bike (Time)

5 Rounds of:
10 RKBS (Rx: 62/44, Rx+: 80/62)
15 GHD Sit-ups
20/16 Calorie Bike

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

Whiteboard:

Friday, September 10, 2021

Male Clients

1

Izick
Espinoza

4pm CrossFit

1 x 1 @ 205 lbs

2

Dre
Flores

5pm CrossFit

1 x 1 @ 195 lbs

3

Laith
Quntar

5pm CrossFit

1 x 1 @ 175 lbs

Weak left shoulder/arm

3

Nate
Cobb

12pm CrossFit

1 x 1 @ 175 lbs

4

Brandon
Thorsten

4pm CrossFit

1 x 1 @ 167 lbs

Failed 176 weak AF 😩

5

Private

6am CrossFit

1 x 1 @ 165 lbs

5

Daniel
Schaerer

6am CrossFit

1 x 1 @ 165 lbs

Almost got 185

5

Mike
Tighe

12pm CrossFit

1 x 1 @ 165 lbs

6

Keithan
Perez

4pm CrossFit

1 x 1 @ 145 lbs

6

Pat
Paszt

4pm CrossFit

1 x 1 @ 145 lbs

6

Robby
Tabellija

6pm CrossFit

1 x 1 @ 145 lbs

7

Aaron
Hart

6am CrossFit

1 x 1 @ 140 lbs

7

AJ!
Isabelo

6am CrossFit

1 x 1 @ 140 lbs

7

John
Hibbard

4pm CrossFit

1 x 1 @ 140 lbs

8

Adam
Gelfand

12pm CrossFit

1 x 1 @ 137 lbs

8

John
King

12pm CrossFit

1 x 1 @ 137 lbs

45/65/85/95/115/125/130/135/137

9

Eric
Otero

4pm CrossFit

1 x 1 @ 135 lbs

9

Troy
Taylor

5pm CrossFit

1 x 1 @ 135 lbs

10

Chris
Christian

6am CrossFit

1 x 1 @ 125 lbs

10

Javier
Morales

7am CrossFit

1 x 1 @ 125 lbs

Failed at 145

11

Christian
Lopez

12pm CrossFit

1 x 1 @ 120 lbs

12

Ryan
Gift

6am CrossFit

1 x 1 @ 115 lbs

13

Andrés
Herrera

12pm CrossFit

1 x 1 @ 105 lbs

13

Sohit
Gulati

4pm CrossFit

1 x 1 @ 105 lbs

14

Pete
Mc Workman

6am CrossFit

1 x 1 @ 100 lbs

15

Joel
Briggs

7am CrossFit

1 x 1 @ 95 lbs

16

Miguel
Parra

12pm CrossFit

1 x 1 @ 85 lbs

17

Emilio
Lee

12pm CrossFit

1 x 1 @ 70 lbs

We did 10 lbs each side first, gradually going up 5 lbs each time...

Female Clients

1

Patricia
Brown

4pm CrossFit

1 x 1 @ 115 lbs

f125

1

Patrisha
Wilson

6am CrossFit

1 x 1 @ 115 lbs

2

Amanda
Carson

12pm CrossFit

1 x 1 @ 110 lbs

3

Kym
Janke

4pm CrossFit

1 x 1 @ 105 lbs

Failed 110

4

Brenna
Jarrells

6am CrossFit

1 x 1 @ 100 lbs

5

Priscilla
Villarreal

4pm CrossFit

1 x 1 @ 95 lbs

6

Claudia
Chaloner

8am CrossFit

1 x 1 @ 90 lbs

13 wks PP

6

Lindsey
Hempy

6am CrossFit

1 x 1 @ 90 lbs

7

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 85 lbs

7

Janis
Green

8am CrossFit

1 x 1 @ 85 lbs

7

Karli-Mae
Ochoa

8am CrossFit

1 x 1 @ 85 lbs

7

Lisa
Gift

4pm CrossFit

1 x 1 @ 85 lbs

8

Vienna
Kaiser

8am CrossFit

1 x 1 @ 82 lbs

9

Katie
Klink

8am CrossFit

1 x 1 @ 81 lbs

10

Betsy
Gelfand

12pm CrossFit

1 x 1 @ 80 lbs

10

Rachael
Hoffman

4pm CrossFit

1 x 1 @ 80 lbs

10

Steph
Jarosz

8am CrossFit

1 x 1 @ 80 lbs

78+ 1 lb plates both sides

11

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 78 lbs

12

Alissa
Cobb

8am CrossFit

1 x 1 @ 75 lbs

12

Cierra
🌌

12pm CrossFit

1 x 1 @ 75 lbs

13

Gretchen
Otero

4pm CrossFit

1 x 1 @ 72 lbs

Post break

13

Jenny
Hart

6am CrossFit

1 x 1 @ 72 lbs

14

Leah
Legner

5pm CrossFit

1 x 1 @ 70 lbs

15

Phoebe
Seaver

7am CrossFit

1 x 1 @ 63 lbs

16

Kortnie
Perez

4pm CrossFit

1 x 1 @ 62 lbs

17

Kaylyn
Gettinger

5pm CrossFit

1 x 1 @ 50 lbs

18

Becca
Chang

6pm CrossFit

1 x 1 @ 45 lbs