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Loch Ness Monster

Double Body Armor

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Workout

12/09/2020

"If you want to be truly successful at it, you cannot be content with pretty good." Tim Grover

Warm-up

See Coach's board

Loch Ness Monster (Time)

12:00 min. time cap

- 50 wallballs 20/14
- 50 box jump overs 24/20
- 50 wallballs

*On the minute, every minute 5 deadlifts.
Workout starts with deadlifts
MRx: 185/135 (box step ups are Rx)
Rx: 225/155
Rx+: 245/165

- Stimulus calls for unbroken dl's
- choose a weight you could do 25+ reps when fresh
- score is time and if you meet the time cap, number of reps completed, not including the deadlifts

Double Body Armor (Time)

3 giant sets of:
- 9 Bulgarian Split squats left no weight
- 9 Bulgarian Split squats right
- 18 strict dips no weight

then directly into

1 round of:
- 50 GHD sit ups
- 50 weighted floor hip extensions 135/95
- 35 GHD sit ups
- 35 weighted hip extensions
- 20 GHD sit ups
- 20 weighted hip extensions

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

Whiteboard:

Wednesday, December 09, 2020

Male Clients

1

3
Pete

3:30 PM CrossFit

12:00

41

1

David
Spungin

4:30 PM CrossFit

12:00

46

1

John
O'Keefe

3:30 PM CrossFit

12:00

70

2

Cameron
Shepherd

8:15 AM CrossFit

9:50

3

Jay
Griggs

8:15 AM CrossFit

12:00

122 MRX

3

Matthew
Emmons

8:15 AM CrossFit

12:00

70, 1/2 #225, 1/2 #155

3

scott
sabina

8:15 AM CrossFit

12:00

100 MRX

4

Ryan
Vogl

12:15 PM CrossFit

10:53

6lbs wallball, 95lbs deadlift, 18" box

5

Brandon
McCarthy

5:30 PM CrossFit

12:00

117

5

Brian
Roberts

12:15 PM CrossFit

12:00

82 reps, 135lbs deadlift, 16" box, 20lbs wallball

5

Duncan
Emmons

4:30 PM CrossFit

12:00

35 185 lbs

5

Gil
Gomez

12:15 PM CrossFit

12:00

140 reps, 185ls deadlift, 20" box, 6lbs wallball

5

Jeremy
Landrum

5:30 PM CrossFit

12:00

75

5

Keith
Davis

5:30 PM CrossFit

12:00

100

5

Mark
Richardson

9:30 AM CrossFit

12:00

107 reps, 155lbs, 14lbs wallball

Female Clients

1

Peri
Vogl

6:00 AM CrossFit

11:43

2

Beata
Wyatt

4:30 PM CrossFit

12:00

75

3

Brooke
Bemis

4:30 PM CrossFit

12:02

4

Vicki
Spicer

8:15 AM CrossFit

9:11

5

Kathy
Griffiths

8:15 AM CrossFit

9:29

6

alexandra
tunney

5:30 PM CrossFit

10:00

7

courtney
alberts

6:00 AM CrossFit

10:50

75

8

Sage
Schoenfeld

8:15 AM CrossFit

11:05

9

Claudine
Phillips

6:00 AM CrossFit

11:40

75

10

Allison
Fletcher

9:30 AM CrossFit

12:00

140, 55lbs, 9lb wallball

10

Anabelle
Wyatt

4:30 PM CrossFit

12:00

67

10

Angie
O'Keefe

4:30 PM CrossFit

12:00

122 105 lbs

10

Annie
Dougherty

12:15 PM CrossFit

12:00

91 reps, 135/105lbs deadlift, 16" box 12lbs wallball

10

Christina
Griggs

8:15 AM CrossFit

12:00

143

10

Krystal
Pedersen

5:30 PM CrossFit

12:00

11

10

Ruthann
Christensen

12:15 PM CrossFit

12:00

141 reps, 85lbs deadlift, 16" box, 6lbs wallball