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Workout

Monday, October 22, 2018

#NeverMIssAMonday

Warm-up

EMOM x 12
   Min 1 - 50s row @ moderate speed
   Min 2 - 2 Spiderman w/reach each side + 5 burps
   Min 3 - 20 DUs / 40 Singles
   Min 4 - 5 Pausing Back Squats 45/35

Weightlifting

Back Squat (20 Mins to complete...)

Back Squat

3 Back Squat @ 84%
2 Back Squat @ 86%
1 Back Squat @ 88%
3 Back Squat @ 86%
2 Back Squat @ 88%
1 Back Squat @ 90%
3 Back Squat @ 88%
2 Back Squat @ 90%
1 Back Squat @ 92%

*Post Heaviest 1 rep

Metcon

Metcon (AMRAP - Reps)

In 10 min Window -

75 Wall Ball buy in, then...
    AMRAP of:
       8 Burpee Box Jump Overs 24/20
       30 Double Unders

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Whiteboard:

Monday, October 22, 2018

Male Clients

1

Ryan
Aker

4:00 PM CrossFit

1 x 1 @ 365 lbs

Only got to 1 squat at 90%

2

Coach
Jose

5:00 PM CrossFit

1 x 1 @ 310 lbs

3

Paul
Greive

5:00 PM CrossFit

1 x 1 @ 285 lbs

4

Andrew
Kibby

9:30 AM CrossFit

1 x 1 @ 280 lbs

3x255,2x260,1x270,3x260,2x270,1x280,3x270,1x280

5

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 1 @ 275 lbs

5

Patrick
Elsasser

9:30 AM CrossFit

1 x 1 @ 275 lbs

250-275. 300# Reference.

5

Scott
Huter

12:00 PM CrossFit Advance...

1 x 1 @ 275 lbs

5

Scott
Mann

8:30 AM CrossFit

1 x 1 @ 275 lbs

6

Coach
Tony

12:00 PM CrossFit Advance...

1 x 1 @ 270 lbs

7

Billy
Dedich

4:00 PM CrossFit

1 x 1 @ 265 lbs

8

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 1 @ 245 lbs

9

Edward
Bennett

10:30 AM Open Gym

1 x 1 @ 205 lbs

Light day. 1st day back after 10 days off!!

10

Dawson “DJ”
Saathoff

5:00 AM CrossFit

1 x 1 @ 185 lbs

Rebuilding strength in knee

11

Danny
Martinez

4:00 PM CrossFit

1 x 1 @ 175 lbs

12

Ruben
Sauceda

6:00 AM CrossFit

5 x 3 @ 135 lbs

Working on form

Female Clients

1

Tawnee
West

4:00 PM CrossFit

1 x 1 @ 245 lbs

2

Drienna
Green

9:30 AM CrossFit

1 x 1 @ 240 lbs

3

Sandy
“Pants” Diaz

8:30 AM CrossFit

1 x 1 @ 205 lbs

4

Jayme
Crist

4:00 PM CrossFit

1 x 1 @ 200 lbs

4

Victoria
Covarrubias

5:00 AM CrossFit

1 x 1 @ 200 lbs

185, 195

5

Ashley
Fiala

12:00 PM CrossFit Advance...

1 x 1 @ 195 lbs

failed the second one at 190, but still finished the progression

6

Michelle
Kibby

9:30 AM CrossFit

1 x 1 @ 185 lbs

Working my way back to heavy

7

Ann
Kent

9:30 AM CrossFit

1 x 1 @ 175 lbs

7

Jayme
Pilon

9:30 AM CrossFit

1 x 1 @ 175 lbs

8

Coach
Jaime

8:30 AM CrossFit

1 x 1 @ 170 lbs

So far off my 1 rep!

8

Nikki
Saavedra

5:00 AM CrossFit

1 x 1 @ 170 lbs

9

Coach
K

6:00 AM CrossFit

1 x 1 @ 165 lbs

9

Leah
Braun

9:30 AM CrossFit

1 x 1 @ 165 lbs

10

Jill
Mercado

5:00 PM CrossFit

1 x 1 @ 150 lbs

11

Gabby
Vizcaino

4:00 PM CrossFit

1 x 1 @ 145 lbs

11

Maki
Garcia

6:00 PM CrossFit

1 x 1 @ 145 lbs

12

Casey
Rapp

9:30 AM CrossFit

1 x 1 @ 140 lbs

scaled back-it's been a while :/

12

Heather
Turski

12:00 PM CrossFit Advance...

1 x 1 @ 140 lbs

13

Britnee
Fradd

5:00 PM CrossFit

1 x 1 @ 135 lbs

13

Debbie
Currlin

5:00 AM CrossFit

1 x 1 @ 135 lbs

13

Jennifer
Le Fevre

4:00 PM CrossFit

1 x 1 @ 135 lbs

10# PR for me!! 🙌🏻 and twice

14

Renetta
Johnson

8:30 AM CrossFit

1 x 1 @ 130 lbs

15

Melanie
Sellars

9:30 AM CrossFit

1 x 1 @ 119 lbs

15

Sally
Gjeloshaj

9:30 AM CrossFit

1 x 1 @ 119 lbs

15

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 1 @ 119 lbs

16

Beth
Johnson

4:00 PM CrossFit

1 x 1 @ 115 lbs