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Workout

Wednesday WOD

Bench Press (Take 5 sets to work up to heavy set of 8)

Bench Press

Complete 5 sets of:

- 8 bench press (start light and add each set)

- 8 v ups + :25 hollow hold + 8 v ups (all done without putting feet down)

- 8 double dumbbell bicep curls (no swinging)

**rest a little bit between movements.

Metcon (3 Rounds for reps)

Tabata (:20 on, :10 x 8 sets)

Rest 1 minute between movements

- Battle ropes (L+R = 1)

- abmat sit ups

- hand release push ups

- double KB overhead static hold 35/26# each hand (no leaning!!)

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

Whiteboard:

Wednesday, December 11, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 8 @ 235 lbs

2

Jim
Bolen

7:30 PM CrossFit

1 x 8 @ 225 lbs

2

Robert
Self

5:00 AM CrossFit

1 x 8 @ 225 lbs

3

Tom
Boyle

5:00 AM CrossFit

1 x 8 @ 200 lbs

4

Bryan
Bureau

4:30 PM CrossFit

1 x 8 @ 195 lbs

5

Adam
Doty

4:30 PM CrossFit

1 x 8 @ 185 lbs

5

James gill ...
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7:30 PM CrossFit

1 x 8 @ 185 lbs

failed 205# reps

5

Mike
Witt

4:30 PM CrossFit

1 x 8 @ 185 lbs

6

Private

5:00 AM CrossFit

2 x 8 @ 175 lbs

6

Paul
Miller

8:00 AM CrossFit

1 x 8 @ 175 lbs

7

Harris
Frank

5:00 AM CrossFit

1 x 8 @ 165 lbs

7

Jason
Jones

5:00 AM CrossFit

1 x 8 @ 165 lbs

8

AJ
Ross

6:00 AM CrossFit

1 x 8 @ 155 lbs

8

Chris
Davis

10:00 AM CrossFit

1 x 8 @ 155 lbs

8

Clint
VanHoy

8:00 AM CrossFit

1 x 8 @ 155 lbs

6 @ 165

9

Dave
Lombardo

5:00 AM CrossFit

1 x 8 @ 145 lbs

9

Erik
Manning

5:00 AM CrossFit

1 x 8 @ 145 lbs

7@155

9

Max
Leaming

5:00 AM CrossFit

1 x 8 @ 145 lbs

10

Dale
Rinkenberger

10:00 AM CrossFit

1 x 8 @ 135 lbs

11

Jeff
Davis

4:30 PM CrossFit

1 x 8 @ 125 lbs

11

Mike
Anderson

6:00 AM CrossFit

1 x 8 @ 125 lbs

12

Eduardo
Navarro

7:30 PM CrossFit

1 x 8 @ 105 lbs

13

David
Johnson

8:00 AM CrossFit

1 x 8 @ 95 lbs

13

Ezequiel
Ramirez

5:30 PM CrossFit

1 x 8 @ 95 lbs

13

Robert
Meredith Jr

10:00 AM CrossFit

1 x 8 @ 95 lbs

14

Smokey
Sullins

5:30 PM CrossFit

1 x 8 @ 75 lbs

15

Jeff
Bixler

10:00 AM CrossFit

1 x 8 @ 65 lbs

16

Ken
Walma

5:00 AM CrossFit

2 x 5 @ 175 lbs

16

Mike
Brown

5:00 AM CrossFit

1 x 6 @ 145 lbs

Female Clients

1

Tammy
Lewis

5:00 AM CrossFit

1 x 8 @ 95 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 8 @ 90 lbs

2

Brenda
Miller

8:00 AM CrossFit

1 x 8 @ 90 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

1 x 8 @ 90 lbs

3

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 8 @ 85 lbs

4

Jami
Latham

10:00 AM CrossFit

1 x 8 @ 80 lbs

5

Tracy
Jennings

6:00 AM CrossFit

1 x 8 @ 75 lbs

6

Amy
Linton

10:00 AM CrossFit

1 x 8 @ 70 lbs

6

Monica
Dingler

8:00 AM CrossFit

1 x 8 @ 70 lbs

7

Angela
Ing

8:00 AM CrossFit

1 x 8 @ 65 lbs

7

Brianna
Doty

4:30 PM CrossFit

1 x 8 @ 65 lbs

7

Staci
Hamilton

5:30 PM CrossFit

1 x 8 @ 65 lbs

8

Terry
VanHoy

6:00 AM CrossFit

2 x 8 @ 55 lbs

8

Jennifer
Yerges

4:30 PM CrossFit

1 x 8 @ 55 lbs

8

Jessyca
Doty

4:30 PM CrossFit

1 x 8 @ 55 lbs

8

Melisa
Raney

10:00 AM CrossFit

1 x 8 @ 55 lbs

9

Rachel
Bard

4:30 PM CrossFit

1 x 8 @ 45 lbs

10

Silvana
Scherer

5:30 PM CrossFit

1 x 8 @ 40 lbs

11

Lori
Adkins

5:00 AM CrossFit

2 x 5 @ 85 lbs

11

Michelle
Gillespie

8:00 AM CrossFit

1 x 6 @ 85 lbs

11

Holly
Roberts

6:00 AM CrossFit

1 x 5 @ 55 lbs