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Shoulder Press

Wade

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Workout

Hero WOD - Wade

Warm-up

1 Round:
1:00 Assault Bike
:30 Side Planks
50’ Perfect Lunge
5 Double Push-up Inchworms
10 Scorpions
10 PVC Passes
10 Scap Pull-ups

2 Rounds:
10 Ext Rot Low
10 Ext Rot and Press
15 Cobras (2.5lbs)

1:00 Handstand "Stuff"

Strength

Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

So long as you got more than 5 reps at 85% last week. Otherwise, scale back your 1RM a little bit.
15 minutes

Metcon

Wade (Time)

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Rx+ is weight vest, Rx is without.

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

Whiteboard:

Friday, November 30, 2018

Male Clients

1

Jim
Sirovy

4pm CrossFit

1 x 4 @ 170 lbs

2

Brian
Kalmenson

6am CrossFit

1 x 4 @ 166 lbs

For you Tommy <3

2

Private

4pm CrossFit

1 x 3 @ 166 lbs

3

Jim
Pinkerton

6am CrossFit

1 x 5 @ 165 lbs

4

Craig
Kreinest

12pm CrossFit

1 x 4 @ 160 lbs

5

Nate
Cobb

8am CrossFit

1 x 3 @ 155 lbs

115, 135, 155

6

Troy
Torres

5pm CrossFit

1 x 4 @ 145 lbs

6

Brad
Damon

6am CrossFit

1 x 3 @ 145 lbs

7

Jason
Jarrells

8am CrossFit

1 x 6 @ 140 lbs

7

Scott
Wasowski

5pm CrossFit

1 x 5 @ 140 lbs

7

Trenton
Mulder

4pm CrossFit

1 x 5 @ 140 lbs

7

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 4 @ 140 lbs

Adjusted 1RM = 150+5 = 155 3@70% = 108 3@80% = 125 3+@90% = 140

7

Fabricio
🦍

12pm CrossFit

1 x 4 @ 140 lbs

bar-75-95-110-125-140

7

Adam
Gelfand

12pm CrossFit

1 x 3 @ 140 lbs

7

Ryan
Holcombe

6pm CrossFit

1 x 3 @ 140 lbs

110-125-140; failed on 4th rep

8

Ken
Nelson

4pm CrossFit

1 x 4 @ 135 lbs

Slight back pain on right side today

9

Scott
Kellner

6am CrossFit

1 x 5 @ 130 lbs

10

Chris
Aldrich

6am CrossFit

1 x 5 @ 125 lbs

10

Olivier
Derei

6pm CrossFit

1 x 3 @ 125 lbs

10

Rob
Fletcher

6am CrossFit

1 x 3 @ 125 lbs

last round 3 total

11

Lenny
T

5pm CrossFit

1 x 6 @ 121 lbs

11

Ryan
Goderre

5pm CrossFit

1 x 5 @ 121 lbs

11

Chris
Bartley

4pm CrossFit

1 x 4 @ 121 lbs

12

AJ!
Isabelo

6am CrossFit

1 x 4 @ 117 lbs

13

Moyzes
Dias

6pm CrossFit

1 x 4 @ 115 lbs

14

Ron
Singer

6pm CrossFit

1 x 4 @ 110 lbs

15

Eric
Macpherson

5pm CrossFit

1 x 7 @ 105 lbs

5 REP WORK

15

Jaimeson
Pollen

5pm CrossFit

1 x 6 @ 105 lbs

15

Joaquin
Rodriguez

12pm CrossFit

1 x 6 @ 105 lbs

15

Zach
Jones

12pm CrossFit

1 x 3 @ 105 lbs

110

16

Chad
Baker

12pm CrossFit

1 x 3 @ 80 lbs

worked up to 90% at 75 and was able to add 5lbs more and do 3

17

S.W
SHIM

12pm CrossFit

9 x 7 @ 15 lbs

15,20,25,27lbs

18

Salvador
Urena

4pm CrossFit

1 x 2 @ 125 lbs

Female Clients

1

Kym
Janke

7am CrossFit

1 x 3 @ 99 lbs

2

Rachael
Storm

4pm CrossFit

3 x 3 @ 90 lbs

3

Brenna
Jarrells

12pm CrossFit

1 x 3 @ 86 lbs

3

Jaclyn
Morbitzer

8am CrossFit

1 x 3 @ 86 lbs

4

Danielle
Barragan

12pm CrossFit

1 x 3 @ 82 lbs

5

Karli-Mae
Ochoa

6am CrossFit

1 x 7 @ 81 lbs

6

Kait
Pollen

5pm CrossFit

1 x 3 @ 76 lbs

7

ashley
green

5pm CrossFit

1 x 5 @ 75 lbs

7

Genesis
Dejesus

5pm CrossFit

1 x 3 @ 75 lbs

7

Mandie
Lynn

12pm CrossFit

1 x 3 @ 75 lbs

7

Patti
Gerckens

8am CrossFit

1 x 3 @ 75 lbs

8

Janis
Green

7am CrossFit

1 x 4 @ 68 lbs

8

Vienna
Kaiser

8am CrossFit

1 x 3 @ 68 lbs

70 = 53lb, 80 = 61lb, 90 = 68lb

9

kasey
stark

5pm CrossFit

1 x 4 @ 65 lbs

10

Camille
Chamberlen

7am CrossFit

1 x 5 @ 63 lbs

11

Alissa
Cobb

7am CrossFit

1 x 5 @ 62 lbs

last one was a struggle

12

Libby
Lefanowicz

5pm CrossFit

1 x 3 @ 60 lbs

13

Sarah
Calvert

4pm CrossFit

1 x 3 @ 50 lbs

14

Emily
Gruber

6am CrossFit

1 x 2 @ 90 lbs

14

Kim
McGrath

5pm CrossFit

1 x 1 @ 87 lbs

no juice today