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Components

Deadlift

Metcon

Settings

Workout

Deads and swings

Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)
20 Banded Lateral Steps
10 Banded Squats
15 Banded Glute Bridges (pause @ Top)
:20 Side Planks
4 Cossack Squats

1 Round:
1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Deadlift (20 Minutes (details Below))

14 Minutes to a heavy Double. Then, 2 additional sets of 2 at the same load.

Metcon

Metcon (AMRAP - Rounds and Reps)

9 Minute AMRAP:
15 Russian KBS (53/35lbs) (RX+ 70/53lbs+)
15 Push-ups

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

Whiteboard:

Wednesday, October 27, 2021

Male Clients

1

Papi
Aka Teddy

12pm CrossFit

3 x 2 @ 407 lbs

2

Dre
Flores

5pm CrossFit

3 x 2 @ 405 lbs

3

Adam
Gelfand

6am CrossFit

3 x 2 @ 395 lbs

3

Daniel
Schaerer

6am CrossFit

3 x 2 @ 395 lbs

4

Ryan
Keith

6am CrossFit

3 x 2 @ 375 lbs

5

Brian
Kalmenson

6am CrossFit

3 x 2 @ 365 lbs

6

Bryan
Ruezga

5pm CrossFit

3 x 2 @ 355 lbs

7

Eric
Otero

4pm CrossFit

3 x 2 @ 345 lbs

7

Izick
Espinoza

5am CrossFit

3 x 2 @ 345 lbs

8

Fabricio
🦍

6pm CrossFit

3 x 2 @ 336 lbs

9

Laith
Quntar

5pm CrossFit

3 x 2 @ 325 lbs

10

Private

5am CrossFit

3 x 2 @ 315 lbs

10

Paul
Miller

4pm CrossFit

3 x 2 @ 315 lbs

11

John
Hibbard

5am CrossFit

3 x 2 @ 305 lbs

12

Connor
Miller 🍟 🍔

5am CrossFit

3 x 2 @ 275 lbs

13

AJ!
Isabelo

6am CrossFit

3 x 2 @ 255 lbs

14

Joel
Briggs

4pm CrossFit

3 x 2 @ 230 lbs

2 full reps

15

Moe
Mubarak

7am CrossFit

3 x 2 @ 225 lbs

15

Ryan
Gift

6am CrossFit

3 x 2 @ 225 lbs

16

Eric
Cisneros

8am CrossFit

3 x 2 @ 220 lbs

17

Miguel
Parra

12pm CrossFit

3 x 2 @ 205 lbs

18

Sohit
Gulati

5am CrossFit

3 x 2 @ 195 lbs

19

Pete
Mc Workman

6am CrossFit

1 x 2 @ 295 lbs

Female Clients

1

Amanda
Carson

12pm CrossFit

3 x 2 @ 305 lbs

2

Priscilla
Villarreal

5pm CrossFit

3 x 2 @ 250 lbs

Ugly 255. Went down to 250

3

Kym
Janke

5pm CrossFit

3 x 2 @ 245 lbs

4

Maria
Mercado

6pm CrossFit

3 x 2 @ 235 lbs

4

Rachael
Hoffman

4pm CrossFit

3 x 2 @ 235 lbs

5

Brianna
Perry

4pm CrossFit

3 x 2 @ 225 lbs

5

Emily
Small

7am CrossFit

3 x 2 @ 225 lbs

6

Melissa
Gomez

4pm CrossFit

3 x 2 @ 205 lbs

Overhand grip first then mixed last two sets

6

Steph
Jarosz

8am CrossFit

3 x 2 @ 205 lbs

7

Private

5pm CrossFit

3 x 2 @ 200 lbs

7

Lindsey
Hempy

5am CrossFit

3 x 2 @ 200 lbs

8

Hollie
Tkac

8am CrossFit

3 x 2 @ 195 lbs

8

Theresa
Brinsa

4pm CrossFit

3 x 2 @ 195 lbs

9

Brenna
Jarrells

4pm CrossFit

3 x 2 @ 175 lbs

9

Janis
Green

8am CrossFit

3 x 2 @ 175 lbs

9

Laura
Vielmo

12pm CrossFit

3 x 2 @ 175 lbs

9

Vienna
Kaiser

8am CrossFit

3 x 2 @ 175 lbs

10

Becca
Chang

5pm CrossFit

3 x 2 @ 165 lbs

84%

11

Crystal
Laney

5pm CrossFit

3 x 2 @ 155 lbs

11

Phoebe
Seaver

7am CrossFit

3 x 2 @ 155 lbs

11

Talia
Mercardo

6pm CrossFit

3 x 2 @ 155 lbs