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Components

Floor Press

Settings

Workout

Thursday

Warm-up

Heroic Warmup

2 rounds
10 Jumping Jacks
10 Push-ups
10 Flap Jacks
10 Groiners
10 Air Squats
10 Frog Jumps
10 Sit-ups

Strength

Floor Press (5 sets of 8 reps (same weight) )

Laying on ground on back. Like a Bench Press.

Floor Press

WOD

Battle Stations (No Measure)

4rnds each station is :45/:15

Battle Ropes
Invisible Chairs w/plate
Lunges w/plate
Bear Crawl Fwd+ Back

Rest 1 min

Finisher

Fin - Band Shoulders and Triceps (No Measure)

Banded Tricep Push-Downs 3x25
Face Pulls 3x 25
Banded Presses 3x10

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

Whiteboard:

Thursday, April 12, 2018

Male Clients

1

Bradley
Means

5:30 pm CrossFit

5 x 8 @ 175 lbs

with spotter

1

mostafa
kabrit

11:30 am CrossFit

5 x 8 @ 175 lbs

2

Bill
Shiles

6:00 am CrossFit

5 x 8 @ 145 lbs

2

Wyn
Saunier

7:00 am CrossFit

5 x 8 @ 145 lbs

3

Kevin
Brock

11:30 am CrossFit

5 x 8 @ 125 lbs

4

Mike
Koskus

11:30 am CrossFit

5 x 8 @ 45 lbs

5

Daniel
Fleming

5:30 pm CrossFit

1 x 7 @ 205 lbs

Female Clients

1

Maria
Clark

9:00 am CrossFit

5 x 8 @ 80 lbs

2

DIna
Griffin

6:00 am CrossFit

5 x 8 @ 75 lbs

2

Jessica
Hegg

5:30 pm CrossFit

5 x 8 @ 75 lbs

3

Julie
Vargas

9:00 am CrossFit

5 x 8 @ 62 lbs

4

Janet
Chow

6:00 am CrossFit

5 x 8 @ 60 lbs

5

Patricia
Aschliman

9:00 am CrossFit

5 x 8 @ 57 lbs

6

Brittany
Gates

6:00 am CrossFit

5 x 8 @ 55 lbs

6

Sarah
Thomas

6:00 am CrossFit

5 x 8 @ 55 lbs

7

Tina
Trainor

9:00 am CrossFit

5 x 8 @ 52 lbs

8

Ali
Duran

6:00 am CrossFit

3 x 8 @ 105 lbs