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Components

Push Press

Clothesline

Settings

Workout

9/26/2018

Warm-up

Line Drills Coaches Choice

Bergeron Barbell Warmup2

2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Child Pose on Box

Ankle Stretch on Box

Weightlifting

Push Press (Build to a heavy set of 10)

Push Press

Warm-Up

Box Jump Prep: Crash Landing vs. Controlled

Toes to bar: Where are your Ears?

Push Press: Weight should be something you can complete 20 reps

Metcon

Clothesline (AMRAP - Reps)

12min AMRAP:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

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

Whiteboard:

Wednesday, September 26, 2018

Male Clients

1

Rob
Helm

12:00 PM CrossFit

1 x 10 @ 215 lbs

155,160, 175,195,215 all by 10

2

Joshua
Davis

6:00 pm CrossFit

1 x 10 @ 205 lbs

3

Dontae
Smiley

7:00 am CrossFit

1 x 10 @ 185 lbs

did 205 5x

3

Eric
Wrona

5:00 pm CrossFit

1 x 10 @ 185 lbs

145/165/185/8@205

4

Amir
Ehrmann

7:00 am CrossFit

1 x 10 @ 165 lbs

5

Private

6:00 am CrossFit

1 x 10 @ 155 lbs

5

Eric
Leininger

5:00 am CrossFit

1 x 10 @ 155 lbs

5

Mickey
$ Admony

7:00pm CrossFit

1 x 10 @ 155 lbs

5

Zach
Sawyer

5:00 pm CrossFit

1 x 10 @ 155 lbs

5 at 170

6

Christopher
Cantero

6:00 am CrossFit

1 x 10 @ 135 lbs

6

David
Guerra

5:00 am CrossFit

1 x 10 @ 135 lbs

6

Jordan
Matus

6:00 pm CrossFit

1 x 10 @ 135 lbs

9@145#

6

Larry
Phillips

5:00 am CrossFit

1 x 10 @ 135 lbs

6

Marc
Jones

5:00 am CrossFit

1 x 10 @ 135 lbs

6

Nir
Nehory

5:00 pm CrossFit

1 x 10 @ 135 lbs

6

Taylor
Eckert

12:00 PM CrossFit

1 x 10 @ 135 lbs

7 at 145#

7

Stan
Winsett

5:00 am CrossFit

1 x 10 @ 130 lbs

8

Delton
de Armas

7:00pm CrossFit

1 x 10 @ 125 lbs

8

Joe
Knighton

6:00 pm CrossFit

1 x 10 @ 125 lbs

8

John
Curl

6:00 am CrossFit

1 x 10 @ 125 lbs

8

Ronen
Nagar

7:00pm CrossFit

1 x 10 @ 125 lbs

9

Chase
Carbajal

12:00 PM CrossFit

1 x 10 @ 115 lbs

9

Gerard
Rohlich

5:00 am CrossFit

1 x 10 @ 115 lbs

9

Hitesh
Patel

5:00 am CrossFit

1 x 10 @ 115 lbs

9

Jack
Davis

7:00pm CrossFit

1 x 10 @ 115 lbs

9

Layton
Dale

7:00 am CrossFit

1 x 10 @ 115 lbs

10

Private

7:00pm CrossFit

1 x 10 @ 105 lbs

11

Matthew
Ramtahal

7:00pm CrossFit

1 x 10 @ 95 lbs

12

Reece
Moore

5:00 pm CrossFit

1 x 10 @ 85 lbs

13

Ayden
Smalling

7:00 am CrossFit

1 x 10 @ 80 lbs

13

Noam
Nagar

7:00pm CrossFit

1 x 10 @ 80 lbs

Working on technique

14

Michael
Spaulding

7:00 am CrossFit

3 x 10 @ 75 lbs

14

Russell
Jimmerson

7:00 am CrossFit

3 x 10 @ 75 lbs

15

David
Swearingen

5:00 pm CrossFit

5 x 8 @ 115 lbs

Female Clients

1

Antoinette
Iroko

12:00 PM CrossFit

1 x 10 @ 115 lbs

2

Jessica
McNeil

5:00 am CrossFit

1 x 10 @ 105 lbs

2

Nicolle
Queiroz

5:00 pm CrossFit

1 x 10 @ 105 lbs

2

Sommer
Allen

5:00 pm CrossFit

1 x 10 @ 105 lbs

3

Hope
Harrison

6:00 pm CrossFit

1 x 10 @ 100 lbs

8 @ 105#

4

April
Gideon

6:00 pm CrossFit

1 x 10 @ 95 lbs

could have gone heavier but didn't

4

Kristen
Gomez

5:00 am CrossFit

1 x 10 @ 95 lbs

4

Michelle
Purcell

6:00 am CrossFit

1 x 10 @ 95 lbs

5

Beth
Lee

5:00 am CrossFit

1 x 10 @ 85 lbs

5

Lexie
Stewart

5:00 pm CrossFit

1 x 10 @ 85 lbs

5

MARGUERITE
ALBA

7:00pm CrossFit

1 x 10 @ 85 lbs

6

Amber
de Armas

7:00pm CrossFit

1 x 10 @ 75 lbs

very sore today-- not my best

6

Christine
Callander

12:00 PM CrossFit

1 x 10 @ 75 lbs

8 @85

6

CINDY
RUSSO

6:00 am CrossFit

1 x 10 @ 75 lbs

80# failed on my last rep, still sore from competition

6

Pam
de Armas

7:00pm CrossFit

1 x 10 @ 75 lbs

6

Stacey
Davis

5:00 am CrossFit

1 x 10 @ 75 lbs

6

Tammy
Carlat

6:00 am CrossFit

1 x 10 @ 75 lbs

7

Elizabeth
Skillett

6:00 pm CrossFit

1 x 10 @ 65 lbs

7

Karen
Offutt

6:00 am CrossFit

1 x 10 @ 65 lbs

7

Kranthi
Kathi

6:00 pm CrossFit

1 x 10 @ 65 lbs

8

Kris
Fanning

7:00 am CrossFit

1 x 10 @ 60 lbs

1x8 @ 65

9

Leslie
Knighton

6:00 pm CrossFit

2 x 10 @ 55 lbs

9

Andi
Elliott

5:00 am CrossFit

1 x 10 @ 55 lbs

9

Kim
Moore

5:00 am CrossFit

1 x 10 @ 55 lbs

10

Ashley
Winsett

5:00 am CrossFit

3 x 10 @ 50 lbs

11

Susan
Jost

5:00 am CrossFit

1 x 10 @ 45 lbs