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Components

Push Press

Tricep Rollback Exten ...

Barbell Curls

Assault Bike Test

Settings

Workout

Sept 28

Warm-up

A:

5 Minutes of Funnel Tag
Then grab empty barbells and complete
3 Rounds of:
10 Bent-over Rows
8 Push Press
6 Barbell Curls
10s Side Plank each set
*Empty Bar for all sets

Strength/Skill

B: Push Press (10-8-6-4. Rest 2:00)

Push Press

– Build to a challenging set.

C: Tricep Rollback Extensions (3 x 15. Rest 30s)

https://www.youtube.com/watch?v=heL5eKVPABM

D: Barbell Curls (3 X 10. Rest 30s)

Metcon

E: Assault Bike Test (Calories)

4 Minutes Max Calories
or
Row Calorie Test
4 Minutes Max Calories

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

Whiteboard:

Friday, September 28, 2018

Male Clients

1

Joel
Hartzler

8:45 CrossFit Group Class...

1 x 4 @ 235 lbs

2

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 6 @ 185 lbs

145x10. 165x8, 185x6, 210x2. 200x2. Couldn't quite get it

3

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 4 @ 175 lbs

3

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 4 @ 175 lbs

Probably had 5-10lbs more

3

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 4 @ 175 lbs

4

Bradley
Farrell

5:00PM CrossFit Group Cla...

1 x 4 @ 155 lbs

4

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 4 @ 155 lbs

10: 115 8: 125 6: 135 4: 155

4

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 4 @ 155 lbs

4

Greg
Barber

6:00 CrossFit Group Clase...

1 x 4 @ 155 lbs

115, 135, 145, 155 but failed on last rep

4

Scott
Stalls

8:45 CrossFit Group Class...

1 x 4 @ 155 lbs

5

David
Girardot

7:00 CrossFit Group Clase...

1 x 4 @ 125 lbs

5

Kevin
English

5:00PM CrossFit Group Cla...

1 x 4 @ 125 lbs

6

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 4 @ 124 lbs

7

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 4 @ 105 lbs

Female Clients

1

Kimberly
Grenier

8:45 CrossFit Group Class...

1 x 4 @ 125 lbs

2

Andrea
Wilson

1:00PM CrossFit Group Cla...

1 x 4 @ 120 lbs

3@130

3

Gretchen
Steed

1:00PM CrossFit Group Cla...

1 x 4 @ 110 lbs

4

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 4 @ 105 lbs

65, 75, 85, 105

5

Private

8:45 CrossFit Group Class...

1 x 4 @ 95 lbs

6

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 4 @ 85 lbs

65x10, 75x8, 85x6, 75x4 Behind the neck, 85x4 Behind the neck

7

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 4 @ 80 lbs

8

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 4 @ 75 lbs

50/55/65/75

8

Jamie
Troche

6:00 CrossFit Group Clase...

1 x 4 @ 75 lbs

9

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 4 @ 70 lbs

9

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 4 @ 70 lbs

10x35#, 8x55#, 6x65#, 4x70#

10

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 4 @ 65 lbs

11

Emma
English

5:00PM CrossFit Group Cla...

1 x 4 @ 45 lbs