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Components

Deadlift

4/2/2015 (Element/Legs)

Bench Press

Back Squat

Settings

Workout

12/12/2016

Yoga/Mobility

Foam Roll Lats...not napping

Warm-up

Thruster Warm up

2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters

Skill/Strength

Deadlift (1x5)

Deadlift

WOD

4/2/2015 (Element/Legs) (Weight)

14 Minute ETMOM (Every Two Minutes on the Minute)
10 Thrusters
Increasing in weight every 2 minutes
Score is heaviest weight completed for 10 reps

Scaled:
Start with any bar

RX:
Start with 45/35

RX+:
Start with 55/45

Superhero Training

Weightlifting

Bench Press (5x5)

Bench Press

Your sets of 5 can be at different weights. EG. 110x5, 115x5, 120x5

Back Squat (5x5)

Back Squat

Your sets of 5 can be at different weights. EG. 110x5, 115x5, 120x5

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

Whiteboard:

Monday, December 12, 2016

Male Clients

1

Brett
Simmon

4:10PM CrossFit

1 x 5 @ 430 lbs

2

Kevin
Martinez

9:30 AM CrossFit

1 x 5 @ 405 lbs

135,225,275,315,365,405

3

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 375 lbs

135/185/225/275/375

4

Josh
Davlin

6:30 PM CrossFit

1 x 5 @ 365 lbs

5

Clark
moncure

6:30 AM CrossFit

1 x 5 @ 325 lbs

6

Brandon
Dues

5:20 PM CrossFit

1 x 5 @ 305 lbs

Still working on flat back - tight hamstrings.

7

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 280 lbs

135-225-250-280

8

lance
cartwright

6:30 AM CrossFit

1 x 5 @ 265 lbs

9

Freddy
Aubert

5:20 AM CrossFit

1 x 5 @ 245 lbs

10

John
Schwall

5:20 AM CrossFit

1 x 5 @ 230 lbs

11

Ryan
Spitznagel

6:30 AM CrossFit

1 x 5 @ 205 lbs

12

Daniel
Hilton

9:30 AM CrossFit

1 x 4 @ 235 lbs

Grant yelled at me....I had to drop weight due to poor form, bent...

12

Brendon
Jimenez

6:30 AM CrossFit

1 x 3 @ 405 lbs

Lower back was tight as fuck

Female Clients

1

Audrey
Crismon

5:20 PM CrossFit

1 x 5 @ 170 lbs

1

Janet
James

5:20 AM CrossFit

1 x 5 @ 170 lbs

OMG - 15# PR from last week

2

Private

6:30 AM CrossFit

1 x 5 @ 165 lbs

3

Angel
Baran

9:30 AM CrossFit

1 x 5 @ 155 lbs

3

Estrella ...
Perez

9:30 AM CrossFit

1 x 5 @ 155 lbs

3

Tracy
Auber

9:30 AM CrossFit

1 x 5 @ 155 lbs

4

Buffie
Plack

9:30 AM CrossFit

1 x 5 @ 145 lbs

4

Heather
Powell

4:10PM CrossFit

1 x 5 @ 145 lbs

need to work on chest up and back flat.

5

Brittany
Pickard

5:20 AM CrossFit

1 x 5 @ 140 lbs

6

Emily
Hilton

9:30 AM CrossFit

1 x 5 @ 130 lbs

7

Nicole
Dues

5:20 PM CrossFit

3 x 5 @ 125 lbs

8

Andrea
Sierra

9:30 AM CrossFit

1 x 5 @ 95 lbs

back down to 85 to work on form