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Components

DB Bench Press

Metcon

Metcon

Settings

Workout

DB Bench and an EMOM

Warm-up

400m Run
5 Double Push-up Inchworms
15 Banded Low Ext. Rotations / side
20 Cobras (2.5lbs)
3 Sided Plank (:30 a side)
10 PVC Passes
15 Push-ups
1:00 Couch Stretch (per side)
:30 Pigeon Stretch (per side)

DB Bench Press (5-5-5-5-5)

12 Minutes cap

Metcon (AMRAP - Rounds)

5 Rounds of:
EMOM
1- 200m Run
2- 12 Strict Ring Dips
3- 12 GHD Sit-ups

Tracking total rounds completed. Scale Dips to means in which are doable for 12 reps but provide a harder difficulty, especially after a few rounds.

Rest

2:00 Rest

Metcon (Time)

10-20-30-40:
Double Unders
Hand Release Pushups

7 Minute Cap

If you are still working on Double Unders than scale each round to :30 of double under attempts.

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

Whiteboard:

Wednesday, December 19, 2018

Male Clients

1

Nate
Cobb

8am CrossFit

1 x 10 @ 200 lbs

1

Jim
Pinkerton

8am CrossFit

1 x 5 @ 200 lbs

1

Jim
Sirovy

4pm CrossFit

1 x 5 @ 200 lbs

2

Brandon
Thorsten

4pm CrossFit

2 x 5 @ 170 lbs

85's

2

Adam
Gelfand

6am CrossFit

1 x 5 @ 170 lbs

200x2

2

Brian
Kalmenson

6am CrossFit

1 x 5 @ 170 lbs

2

Brian
Kent

5pm CrossFit

1 x 5 @ 170 lbs

2

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 5 @ 170 lbs

5@40s-50s-60s-70s-85s

2

Mike
Tighe

12pm CrossFit

1 x 5 @ 170 lbs

3

Gerard
Castro

6am CrossFit

1 x 15 @ 160 lbs

Pair of 80#’s

4

Lenny
T

4pm CrossFit

1 x 5 @ 140 lbs

4

Ryan
Goderre

6pm CrossFit

1 x 5 @ 140 lbs

5

Andrés
Herrera

4pm CrossFit

1 x 5 @ 120 lbs

5

Ron
Singer

6pm CrossFit

1 x 5 @ 120 lbs

6

Jaimeson
Pollen

4pm CrossFit

1 x 5 @ 100 lbs

50# DB 1x3 @ 60#

6

Steve
Wyland

12pm CrossFit

1 x 5 @ 100 lbs

7

Denver
Guess

5pm CrossFit

1 x 5 @ 85 lbs

7

Private

5pm CrossFit

1 x 5 @ 85 lbs

7

Fabricio
🦍

12pm CrossFit

1 x 5 @ 85 lbs

20-30-40-50-60-70-85

8

Davey
Melzer

5pm CrossFit

1 x 5 @ 80 lbs

8

Lucas
Bitencourt

5pm CrossFit

1 x 5 @ 80 lbs

9

Chad
Baker

12pm CrossFit

1 x 5 @ 70 lbs

9

Chris
Aldrich

7am CrossFit

1 x 5 @ 70 lbs

10

Christopher
Gonzalez

7am CrossFit

1 x 5 @ 60 lbs

10

Jay
Cortez

6pm CrossFit

1 x 5 @ 60 lbs

10

Jet
Javelet

6pm CrossFit

1 x 5 @ 60 lbs

10

Ramon
Ulloa

5pm CrossFit

1 x 5 @ 60 lbs

10

Tony
Huynh

7am CrossFit

1 x 5 @ 60 lbs

11

Private

6pm CrossFit

1 x 5 @ 50 lbs

11

Mel
Nutter

6pm CrossFit

1 x 5 @ 50 lbs

1 rep @ 60

12

Ryan
Holcombe

6pm CrossFit

1 x 4 @ 85 lbs

12

Olivier
Derei

7pm CrossFit

1 x 3 @ 170 lbs

Female Clients

1

Alicia
Dolan

6am CrossFit

1 x 5 @ 100 lbs

2*5 @80

1

Jaclyn
Morbitzer

8am CrossFit

1 x 5 @ 100 lbs

50lb dumbells

1

Karli-Mae
Ochoa

6am CrossFit

1 x 5 @ 100 lbs

1

Patrisha
Wilson

6am CrossFit

1 x 5 @ 100 lbs

2

Private

4pm CrossFit

3 x 5 @ 80 lbs

2

Chelsie
Coughlin

8am CrossFit

1 x 5 @ 80 lbs

40# DB

2

Danielle
Barragan

4pm CrossFit

1 x 5 @ 80 lbs

40lb dumb bells

2

Genesis
Dejesus

4pm CrossFit

1 x 5 @ 80 lbs

40 pounds each arm.

2

Gracie
Laciste

4pm CrossFit

1 x 5 @ 80 lbs

2x 100#

2

Laura
Ringgold

4pm CrossFit

1 x 5 @ 80 lbs

40/side

2

Lenae
Parzanese

12pm CrossFit

1 x 5 @ 80 lbs

2- 40lb DB

2

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 80 lbs

3

Alissa
Cobb

6am CrossFit

3 x 5 @ 70 lbs

3

Janis
Green

7am CrossFit

2 x 5 @ 70 lbs

3

kasey
stark

5pm CrossFit

1 x 5 @ 70 lbs

35 lb each hand

4

Donica
Ryder ⛵️

6am CrossFit

1 x 5 @ 60 lbs

hit 1 rep @70.

4

Vienna
Kaiser

8am CrossFit

1 x 5 @ 60 lbs

5

Kym
Janke

12pm CrossFit

1 x 5 @ 50 lbs

6

Camille
Chamberlen

7am CrossFit

1 x 5 @ 40 lbs

6

Rowena
Sinclair

12pm CrossFit

1 x 5 @ 40 lbs

6

Sarah
Ross

6am CrossFit

1 x 5 @ 40 lbs

attempted 50, no dice

6

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 40 lbs

per arm

7

Beth
Gray

5pm CrossFit

1 x 5 @ 30 lbs

8

Thuong
Ton

7am CrossFit

1 x 5 @ 25 lbs

9

Kim
McGrath

5pm CrossFit

1 x 4 @ 100 lbs

9

Lisa
Gift

5pm CrossFit

1 x 3 @ 80 lbs

failed on 4