Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Settings

Workout

WOD - Friday, November 16, 2018

Weightlifting

Bench Press (1X3 @ 65%;1X3 @ 75%; 1 X Max Reps @ 85%)

Bench Press

Goal is 3+ reps. Use the same 1 RM + 5 lbs as last week for all % calculations

After each set (3) complete 10 DB bench rows (each arm) AHAP.

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets):
50 Air Squats
200m Run
5 Ring Dips

Rx+= 3 Bar or Ring Muscle Ups in place of ring dips
Scale for ring dips is 10 push-ups

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

Whiteboard:

Friday, November 16, 2018

Male Clients

1

Mike
Witt

8:00 AM CrossFit

1 x 17 @ 165 lbs

2

Private

5:00 AM CrossFit

1 x 8 @ 205 lbs

3

Mike
McCleery

4:30 PM CrossFit

1 x 7 @ 185 lbs

ric spot

4

Bryan
Bureau

6:00 AM CrossFit

1 x 6 @ 205 lbs

5

Jason
Jones

5:00 AM CrossFit

1 x 7 @ 175 lbs

5

Private

5:00 AM CrossFit

1 x 5 @ 245 lbs

6

Paul
Miller

8:00 AM CrossFit

1 x 6 @ 195 lbs

7

Christian
Acosta

6:00 AM CrossFit

1 x 5 @ 225 lbs

8

Syed
Ali

5:30 PM CrossFit

1 x 10 @ 105 lbs

9

Tom
Boyle

5:00 AM CrossFit

1 x 4 @ 245 lbs

10

Justin
Ramer

10:00 AM CrossFit

1 x 4 @ 225 lbs

11

Erik
Manning

5:30 PM CrossFit

1 x 5 @ 165 lbs

12

Ben
Reid

5:30 PM CrossFit

1 x 5 @ 155 lbs

13

Ken
Walma

5:00 AM CrossFit

1 x 3 @ 245 lbs

14

Tim
Gaddis

8:00 AM CrossFit

1 x 3 @ 235 lbs

15

Chris
Lenox

10:00 AM CrossFit

1 x 3 @ 225 lbs

16

Jeff
Austin

8:00 AM CrossFit

1 x 165 @ 4 lbs

3x125 3x145

17

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 215 lbs

18

David
Johnson

8:00 AM CrossFit

1 x 5 @ 120 lbs

19

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 165 lbs

19

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 165 lbs

20

Eric
Kjode

6:00 AM CrossFit

1 x 3 @ 155 lbs

21

Keith
Jones

5:30 PM CrossFit

1 x 2 @ 230 lbs

22

Wallis
Shoppy

5:00 AM CrossFit

1 x 2 @ 205 lbs

23

Chris
Bryant

5:30 PM CrossFit

1 x 2 @ 165 lbs

125# / 145# / 165# (left shoulder)

Female Clients

1

Kristen
Bell

10:00 AM CrossFit

1 x 8 @ 110 lbs

2

Lissy
Cowdery

5:30 PM CrossFit

1 x 5 @ 85 lbs

3

Kerry
Welch

Drive Thru

1 x 4 @ 95 lbs

3

Vicki
Mason

5:30 PM CrossFit

1 x 4 @ 95 lbs

4

Andrea
Bauer

8:00 AM CrossFit

1 x 3 @ 118 lbs

5

Brenda
Miller

8:00 AM CrossFit

1 x 3 @ 110 lbs

6

Jami
Latham

10:00 AM CrossFit

1 x 4 @ 80 lbs

7

Amber
Cornwell

6:00 AM CrossFit

1 x 3 @ 105 lbs

8

Florisa
Acosta

8:00 AM CrossFit

1 x 3 @ 95 lbs

8

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 95 lbs

9

Debbie
Weaver

5:00 AM CrossFit

1 x 3 @ 90 lbs

10

Mayra
Jones

10:00 AM CrossFit

1 x 4 @ 60 lbs

11

Karlye
Ramer

4:30 PM CrossFit

1 x 3 @ 75 lbs

11

Kim
Hullett

4:30 PM CrossFit

1 x 3 @ 75 lbs

12

Monica
Lee

5:30 PM CrossFit

1 x 0 @ 65 lbs

push press