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Components

Sumo Deadlift

1-Mile Run

Tabata Plitt Abs Part 2

Settings

Workout

Muscles Monday

Warm-up

Pain Free Warmup

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex
-6 Groiners
-6 Frog Jumps to Praying Squat
-6 Cossack Squats
-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex
-10 Lying Handcuffs
-5x5 Pec and Pump Lacrosse ball roll-out
(5 Locations w/ 5 Pumps per spot)
-10 PVC Passthroughs
-10 Band Pull-Aparts

Strength

Sumo Deadlift (5-5-3-3-2)

Sumo Deadlift

S: Metcon (No Measure)

Strength Accessory
3 rounds
10 KB single leg DL
5-6 Strict TTB or HLR

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Finisher

Tabata Plitt Abs Part 2 (AMRAP - Reps)

2 Rounds
1:00 - Ankle Biters
1:00 - Side Plank Reps Left
1:00 - Side Plank Reps Right
1:00 - Bicycles or Trios
Rest 2min

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

Whiteboard:

Monday, October 01, 2018

Male Clients

1

Justin
Lund

9:00 am CrossFit

1 x 2 @ 405 lbs

Belt. 225,275,315,365,405.Go up

2

travis
fusselman

4:30 pm CrossFit

1 x 2 @ 375 lbs

3

Adam
Radno

5:30 pm CrossFit

1 x 5 @ 355 lbs

3

Matthew
Engelhardt

5:30 pm CrossFit

1 x 5 @ 355 lbs

4

Jason
Wyatt

11:30 am CrossFit

1 x 2 @ 325 lbs

4

Kevin
Schwartzmeyer

11:30 am CrossFit

1 x 2 @ 325 lbs

5

David
Lee

5:30 pm CrossFit

1 x 2 @ 305 lbs

3

5

Jeff
Brogan

5:30 pm CrossFit

1 x 2 @ 305 lbs

6

Kent
Mikkelsen

4:30 pm CrossFit

1 x 2 @ 301 lbs

7

Kevin
Brock

11:30 am CrossFit

1 x 2 @ 285 lbs

8

bob
lopez

7:00 am CrossFit

1 x 2 @ 275 lbs

8

Fritz
Harrington

4:30 pm CrossFit

1 x 2 @ 275 lbs

9

Brandyn
Kistner

5:30 pm CrossFit

1 x 2 @ 255 lbs

9

Chris
Deluca

11:30 am CrossFit

1 x 2 @ 255 lbs

9

juan
lopez

5:30 pm CrossFit

1 x 2 @ 255 lbs

10

RUben
Bedoya

6:00 am CrossFit

1 x 2 @ 245 lbs

11

Daniel
Fleming

5:30 pm CrossFit

1 x 2 @ 225 lbs

11

David
Hegg

5:30 pm CrossFit

1 x 2 @ 225 lbs

11

Pete
Moran

6:00 am CrossFit

1 x 2 @ 225 lbs

12

Michael
Yon

9:00 am CrossFit

1 x 2 @ 215 lbs

12

Mike
Okun

6:00 am CrossFit

1 x 2 @ 215 lbs

12

Roger
Pennine

9:00 am CrossFit

1 x 2 @ 215 lbs

13

wally
sarmiento

4:30 pm CrossFit

1 x 2 @ 210 lbs

14

Luis
Bruno

5:30 pm CrossFit

1 x 2 @ 195 lbs

15

Ferdy
Santiago

4:30 pm CrossFit

1 x 2 @ 165 lbs

15

jorge
monsivais

6:00 am CrossFit

1 x 2 @ 165 lbs

16

jose
velasquez

11:30 am CrossFit

1 x 2 @ 115 lbs

Female Clients

1

Ali
Duran

4:30 pm CrossFit

1 x 2 @ 225 lbs

raw

2

molly
block

9:00 am CrossFit

1 x 2 @ 215 lbs

straps on

3

Justine
Long

11:30 am CrossFit

1 x 2 @ 205 lbs

4

cheryl
jaekle

7:00 am CrossFit

1 x 2 @ 167 lbs

5

Jessica
Hegg

5:30 pm CrossFit

1 x 2 @ 155 lbs

5

Julie
Vargas

9:00 am CrossFit

1 x 2 @ 155 lbs

6

Deven
Billingsley

4:30 pm CrossFit

1 x 2 @ 145 lbs

7

Kourtney
Fusselman

4:30 pm CrossFit

1 x 2 @ 135 lbs

8

grace
rodriguez

6:00 am CrossFit

1 x 2 @ 125 lbs

8

Jessica
Ochoa

5:30 pm CrossFit

1 x 2 @ 125 lbs

9

ANGELICA
FRONTADO

5:30 pm CrossFit

1 x 2 @ 120 lbs

10

Naylu
Garces

5:30 pm CrossFit

1 x 2 @ 110 lbs

11

Andrea
Leiner

9:00 am CrossFit

1 x 2 @ 105 lbs

11

rebecca
gaczkowski

5:30 pm CrossFit

1 x 2 @ 105 lbs

12

kat
mendez

11:30 am CrossFit

1 x 2 @ 92 lbs

13

Margo
Snyder

7:00 am CrossFit

1 x 2 @ 77 lbs

14

ingrid
garcia

4:30 pm CrossFit

1 x 2 @ 65 lbs