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Components

Bench Press

Hamstring Hammer

Metcon

Shoulder H.J.

Settings

Workout

01July2015

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Elevated Pigeon, Floor Sweep, Classic Posterior Chain Floss

Strength & Skill

Cycle 1a & 1b movements.

1a: Bench Press ([7.5.3] 5-5-5-5-5)

Bench Press

1b: Hamstring Hammer (5 Rds fo 5-8 reps)

Metcon

Metcon (Time)

01Jul2015

4 Rds for Time of:

30 x Kettlebell Swings
15 x Burpees

KB Weights:
Rx+ 70# / 44#
Rx 54# / 36#
Sc 36# / 18#

Homework

Shoulder H.J. (60 / 60 reps)

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

Whiteboard:

Wednesday, July 01, 2015

Clients:

Clients

1

Micheal
Young

4:00 PM CrossFit

1 x 5 @ 275 lbs

2

Anthony
Hodges

5:00 PM CrossFit

1 x 5 @ 245 lbs

3

Jeff
Farris

6:00 PM CrossFit

1 x 5 @ 235 lbs

4

Jason
Mashburn

4:00 PM CrossFit

1 x 5 @ 205 lbs

4

Jeff
Greene

6:00 PM CrossFit

1 x 5 @ 205 lbs

5

Aaron
Emerson

6:00 PM CrossFit

1 x 5 @ 195 lbs

5

Scott
Dougherty

5:00 PM CrossFit

1 x 5 @ 195 lbs

6

Andrew
Stitzel

6:00 AM CrossFit

1 x 5 @ 185 lbs

6

Kyle
Hardy

9:30 AM CrossFit

1 x 5 @ 185 lbs

7

Lane
Forhetz

6:00 PM CrossFit

1 x 5 @ 175 lbs

8

Dusty
Kerr

6:00 AM CrossFit

1 x 5 @ 165 lbs

9

Dave
Russell

5:00 PM CrossFit

1 x 5 @ 155 lbs

9

George
Boulware

5:00 PM CrossFit

1 x 5 @ 155 lbs

10

Ben
Bishop

9:30 AM CrossFit

1 x 5 @ 135 lbs

11

Ninette
Campbell

6:00 PM CrossFit

1 x 5 @ 105 lbs

12

Private

9:30 AM CrossFit

1 x 5 @ 100 lbs

13

Elise
Hodges

5:00 PM CrossFit

2 x 5 @ 95 lbs

1 at 100

13

Kalei Nicole
Ancona

6:00 PM CrossFit

1 x 5 @ 95 lbs

13

Valla
Bethel

6:00 PM CrossFit

1 x 5 @ 95 lbs

55-75-85-95-95

14

Bayley
Little

9:30 AM CrossFit

1 x 5 @ 90 lbs

15

Jonelle
Harris

4:00 PM CrossFit

1 x 5 @ 75 lbs

15

Kelly
Forhetz

6:00 PM CrossFit

1 x 5 @ 75 lbs

1 x 55lb 2 x 75 lb

16

Brigid
Barringhaus

6:00 AM CrossFit

5 x 5 @ 65 lbs

16

Lauren
Lewis

6:00 AM CrossFit

5 x 5 @ 65 lbs

16

Angie
Murphy

9:30 AM CrossFit

1 x 5 @ 65 lbs

16

Private

9:30 AM CrossFit

1 x 5 @ 65 lbs

17

Karen
Boulware

5:00 PM CrossFit

1 x 5 @ 45 lbs

18

Shequia
Mashburn

4:00 PM CrossFit

1 x 5 @ 35 lbs

19

Tabitha
Osiier

4:00 PM CrossFit

1 x 5 @ 0 lbs

Push press 5 x 55 5 x 65 5 x 65 5 x 75 5 x 75

19

Mike
Conway

6:00 PM CrossFit

1 x 3 @ 185 lbs

19

Tony
Suzda

6:00 PM CrossFit

1 x 3 @ 195 lbs