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Wendler Week 1 Bench ...

Metcon

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Workout

CrossFit November 15

10 Minutes Max
Run 400m
10 Burpees
20 Mountain Climbers (L/R = 1)
10 Burpees
20 PVC Pass Through
Banded Arm Stretch Lats

Wendler Warm-Up

Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets

Wendler Week 1 Bench Press (1x5 @ 65%, 1x5 @ 75%, 1x5+ @ 85%)

Calculate Bench Press off 90% of 1 rep "Training Max"

Metcon (AMRAP - Reps)

AMRAP 15 Minutes
Max Rep Handstand Push-up
Max Rep Chin-Ups
12 Burpees
1 Rope Climb

Your score is your combined HSPU and Chin-Up total

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

Whiteboard:

Thursday, November 15, 2018

Male Clients

1

Coach
Jose

8:30 AM CrossFit

1 x 16 @ 160 lbs

2

Ryan
Aker

4:00 PM CrossFit

1 x 10 @ 245 lbs

3

Gejo
Salgado

12:00 PM CrossFit Advance...

1 x 15 @ 155 lbs

3

Tyler
Wood

12:00 PM CrossFit Advance...

1 x 15 @ 155 lbs

4

Rick
Kordick

6:00 AM CrossFit

1 x 18 @ 125 lbs

5

Espo
Espinosa

9:30 AM CrossFit

1 x 9 @ 240 lbs

6

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 20 @ 105 lbs

7

Danny “D DUB”
White

8:30 AM CrossFit

1 x 19 @ 105 lbs

8

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

1 x 12 @ 165 lbs

9

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 10 @ 195 lbs

10

Eric
Knudsen

9:30 AM CrossFit

1 x 8 @ 240 lbs

10

James
Nunley

6:00 PM CrossFit

1 x 10 @ 192 lbs

10

Scott
Mann

8:30 AM CrossFit

1 x 12 @ 160 lbs

11

Billy
Dedich

4:00 PM CrossFit

1 x 11 @ 165 lbs

12

Craig
Radke

5:00 PM CrossFit

1 x 11 @ 152.5 lbs

13

Coach
Tony

12:00 PM CrossFit Advance...

1 x 11 @ 145 lbs

14

Cody
Sloan

6:00 PM CrossFit

1 x 14 @ 105 lbs

15

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 10 @ 135 lbs

Female Clients

1

Gloria
Marrufo

5:00 PM CrossFit

1 x 36 @ 72.5 lbs

2

Mallory
Thompson

8:30 AM CrossFit

1 x 21 @ 97.5 lbs

3

Jennifer
Le Fevre

5:00 PM CrossFit

1 x 30 @ 65 lbs

4

Dawn
Levins

5:00 AM CrossFit

1 x 27 @ 65 lbs

4

Lindsey
Aronson

5:00 AM CrossFit

1 x 27 @ 65 lbs

5

Victoria
Covarrubias

5:00 AM CrossFit

1 x 17 @ 96 lbs

6

Drienna
Green

9:30 AM CrossFit

1 x 14 @ 110 lbs

7

Amy
Wilson

5:00 AM CrossFit

1 x 15 @ 102 lbs

8

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 19 @ 80 lbs

9

Gabby
Vizcaino

4:00 PM CrossFit

1 x 25 @ 60 lbs

10

Silvana
Hunt

10:30 AM Open Gym

1 x 14 @ 105 lbs

11

Ashley
Fiala

8:30 AM CrossFit

1 x 15 @ 92.5 lbs

12

Nikki
Saavedra

8:30 AM CrossFit

1 x 17 @ 80 lbs

13

Beth
Johnson

4:00 PM CrossFit

1 x 20 @ 65 lbs

14

Bautista “B”
Spears

4:00 PM CrossFit

1 x 16 @ 80 lbs

15

Coach
K

5:00 AM CrossFit

1 x 14 @ 90 lbs

16

Coach
Jaime

5:00 AM CrossFit

1 x 14 @ 87.5 lbs

17

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 15 @ 80 lbs

17

Lori
Sloan

6:00 PM CrossFit

1 x 24 @ 50 lbs

18

Maki
Garcia

6:00 PM CrossFit

1 x 12 @ 95 lbs

19

Renetta
Johnson

9:30 AM CrossFit

1 x 15 @ 75 lbs

20

Kerri
Evans

5:00 PM CrossFit

1 x 15 @ 72.5 lbs

21

Jayme
Pilon

9:30 AM CrossFit

1 x 12 @ 90 lbs

22

Britnee
Fradd

4:00 PM CrossFit

1 x 17 @ 60 lbs

23

Natalia “Nati”
Bernard

5:00 PM CrossFit

1 x 8 @ 72.5 lbs

24

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 7 @ 75 lbs

Failed 8 th rep

25

Sheri
Koch

6:00 AM CrossFit

1 x 10 @ 50 lbs