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Components
Wendler Week 1 Deadlift
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Cr - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM Open Gym
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (12/36)
Workout
Cr
Warm-up
Run 500m
10m High Knees
10m Butt Kickers
10m High Knees
10m Butt Kickers
10m Toy Soldier
10m Samson Stretch
10m Toy Soldier
10m Cossack Stretch
Wendler Warm-Up
Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets
Wendler Week 1 Deadlift (5 @ 65%, 5 @ 75%, 5+ @ 85%)
Calculate your percentages based on Deadlift 90% of 1rm
Metcon (Time)
4 Rounds
10 Dumbbell Burpee Step-Ups
10 Heavy Russian KB Swings
15 Wall Balls
10 Heavy Russian KB Swings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 13, 2018
Male Clients
1
Coach
Jose
8:30 AM CrossFit
1 x 15 @ 315 lbs
2
Eric
Knudsen
8:30 AM CrossFit
1 x 10 @ 395 lbs
3
Coach
Tony
12:00 PM CrossFit Advance...
1 x 12 @ 295 lbs
4
Espo
Espinosa
9:30 AM CrossFit
1 x 13 @ 255 lbs
5
Scott
Mann
5:00 AM CrossFit
1 x 11 @ 295 lbs
6
Steve
Loner
9:30 AM CrossFit
1 x 11 @ 285 lbs
7
Danny “D DUB”
White
12:00 PM CrossFit Advance...
1 x 12 @ 240 lbs
8
Coach
Charles
9:30 AM CrossFit
1 x 11 @ 245 lbs
9
Ryan
Aker
4:00 PM CrossFit
1 x 7 @ 380 lbs
10
Rafael
Sanchez Vera
5:00 AM CrossFit
1 x 10 @ 230 lbs
11
Dawson “DJ”
Saathoff
5:00 AM CrossFit
1 x 10 @ 220 lbs
12
Cody
Sloan
6:00 PM CrossFit
1 x 10 @ 210 lbs
Female Clients
1
Shauna
Love
5:00 AM CrossFit
1 x 21 @ 172 lbs
2
Mallory
Thompson
4:00 PM CrossFit
1 x 13 @ 265 lbs
3
Amy
Wilson
6:00 AM CrossFit
1 x 15 @ 220 lbs
4
Gabby
Vizcaino
4:00 PM CrossFit
1 x 20 @ 160 lbs
5
Jennifer
Le Fevre
5:00 PM CrossFit
1 x 21 @ 150 lbs
6
Ann
Kent
9:30 AM CrossFit
1 x 16 @ 185 lbs
7
Jayme
Pilon
9:30 AM CrossFit
1 x 13 @ 185 lbs
8
Jen
Loner
9:30 AM CrossFit
1 x 15 @ 160 lbs
9
Kerri
Evans
12:00 PM CrossFit Advance...
1 x 11 @ 215 lbs
10
Jill
Mercado
4:00 PM CrossFit
1 x 13 @ 180 lbs
11
Ana
V
9:30 AM CrossFit
1 x 10 @ 230 lbs
12
Gloria
Marrufo
5:00 PM CrossFit
1 x 15 @ 150 lbs
12
Michelle
Kibby
9:30 AM CrossFit
1 x 10 @ 225 lbs
13
Leanne
Ewald
12:00 PM CrossFit Advance...
1 x 12 @ 175 lbs
warm up- 5@ 85#,5 @ 110#, 3 @ 130 then 5 @ 145, 5@ 155#, 12 @ 175...
14
Yianoula
“Nola” Warne
6:00 PM CrossFit
1 x 11 @ 180 lbs
15
Ashley
Fiala
12:00 PM CrossFit Advance...
1 x 10 @ 190 lbs
16
Coach
K
6:00 AM CrossFit
1 x 10 @ 185 lbs
17
Coach
Jaime
5:00 AM CrossFit
1 x 9 @ 200 lbs
18
Angela
Young
12:00 PM CrossFit Advance...
1 x 7 @ 245 lbs
19
Lori
Sloan
6:00 PM CrossFit
1 x 14 @ 120 lbs
20
Sheri
Koch
6:00 AM CrossFit
1 x 10 @ 160 lbs
21
Bautista “B”
Spears
9:30 AM CrossFit
1 x 9 @ 175 lbs
22
Maki
Garcia
5:00 AM CrossFit
1 x 7 @ 200 lbs
23
Debbie
Currlin
8:30 AM CrossFit
1 x 8 @ 165 lbs
23
Sandy
“Pants” Diaz
4:00 PM CrossFit
1 x 6 @ 220 lbs
24
Drienna
Green
8:30 AM CrossFit
1 x 5 @ 255 lbs
25
Renetta
Johnson
8:30 AM CrossFit
1 x 7 @ 180 lbs
26
Beth
Johnson
5:00 PM CrossFit
1 x 8 @ 150 lbs
27
Casey
Rapp
4:00 PM CrossFit
1 x 6 @ 180 lbs
27
Selina
De Rose-Juarez
6:00 AM CrossFit
1 x 9 @ 120 lbs
28
Private
6:00 AM CrossFit
1 x 6 @ 170 lbs
29
Private
5:00 PM CrossFit
1 x 5 @ 185 lbs
30
Kenzie
Farrier
5:00 PM CrossFit
1 x 9 @ 100 lbs
31
Lindsey
Aronson
5:00 AM CrossFit
1 x 5 @ 125 lbs
32
Alexis
Castillo
6:00 PM CrossFit
1 x 9 @ 65 lbs
33
Dawn
Levins
5:00 AM CrossFit
1 x 2 @ 172 lbs
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