Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

Metcon

Settings

Workout

**Heavy 5 Week**

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 ((22 Minutes) 5 x 5 @ the same load )

Over 6-8 Minutes, build to 75-85% of your 1 RM Press. Then, Complete 5 x 5 at the same load.

Metcon

Metcon (Time)

For Time, 30-20-10 of:
Dumbbell Push Presses (35/20lbs) RX+ (50/30lbs)
2x Double Unders

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

Whiteboard:

Friday, September 17, 2021

Male Clients

1

Izick
Espinoza

12pm CrossFit

5 x 5 @ 155 lbs

2

Dre
Flores

8am CrossFit

5 x 5 @ 150 lbs

3

Daniel
Schaerer

6am CrossFit

5 x 5 @ 145 lbs

4

Brandon
Thorsten

7am CrossFit

5 x 5 @ 136 lbs

Thought I was lifting 126 😂

5

Brian
Kalmenson

12pm CrossFit

5 x 5 @ 135 lbs

6am

6

Aaron
Hart

6am CrossFit

5 x 5 @ 125 lbs

6

Michael
Gallagher

4pm CrossFit

5 x 5 @ 125 lbs

6

Mike
Tighe

8am CrossFit

5 x 5 @ 125 lbs

7

AJ!
Isabelo

6am CrossFit

5 x 5 @ 122 lbs

8

Fabricio
🦍

6pm CrossFit

5 x 5 @ 115 lbs

8

John
King

12pm CrossFit

5 x 5 @ 115 lbs

8

Troy
Taylor

4pm CrossFit

5 x 5 @ 115 lbs

9

Eric
Otero

4pm CrossFit

5 x 5 @ 105 lbs

10

Bryan
Ruezga

6pm CrossFit

5 x 5 @ 100 lbs

10

Christian
Lopez

12pm CrossFit

5 x 5 @ 100 lbs

11

Ryan
Gift

6am CrossFit

5 x 5 @ 97 lbs

12

Javier
Morales

6am CrossFit

5 x 5 @ 95 lbs

75%

13

Sohit
Gulati

12pm CrossFit

5 x 5 @ 90 lbs

14

Anthony
Megliola

6am CrossFit

5 x 5 @ 85 lbs

14

James
Gillcrist

7am CrossFit

5 x 5 @ 85 lbs

15

Colin
Courtney

12pm CrossFit

5 x 5 @ 75 lbs

15

David
Callahan

6pm CrossFit

5 x 5 @ 75 lbs

15

Joel
Briggs

7am CrossFit

5 x 5 @ 75 lbs

Started at 85. Had to drop to 75

15

Miguel
Parra

12pm CrossFit

5 x 5 @ 75 lbs

16

Pete
Mc Workman

6am CrossFit

5 x 5 @ 0 lbs

16

Tyler
Eickmann

8am CrossFit

4 x 5 @ 115 lbs

Failed on the fifth rep of the fifth set

16

Michael
Liu

7am CrossFit

3 x 5 @ 75 lbs

Failed at 3 sets

Female Clients

1

Heather
Spears

5pm CrossFit

5 x 5 @ 100 lbs

2

Patricia
Brown

4pm CrossFit

8 x 5 @ 90 lbs

3

Brenna
Jarrells

6am CrossFit

5 x 5 @ 80 lbs

4

Maria
Mercado

6pm CrossFit

5 x 5 @ 75 lbs

4

Priscilla
Villarreal

4pm CrossFit

5 x 5 @ 75 lbs

5

Katie
Klink

12pm CrossFit

5 x 5 @ 70 lbs

6

Steph
Jarosz

8am CrossFit

5 x 5 @ 68 lbs

6

Vienna
Kaiser

8am CrossFit

5 x 5 @ 68 lbs

7

Lisa
Gift

12pm CrossFit

5 x 5 @ 67 lbs

1st set at 70

8

Rachael
Hoffman

7am CrossFit

5 x 5 @ 65 lbs

9

Emily
Small

7am CrossFit

5 x 5 @ 62 lbs

10

Hollie
Tkac

6pm CrossFit

6 x 5 @ 60 lbs

10

Jenny
Hart

7am CrossFit

5 x 5 @ 60 lbs

11

April
Hernandez

8am CrossFit

5 x 5 @ 55 lbs