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Components

Close Grip Floor Press

Hammer Curls

Metcon

Settings

Workout

Sep. 17th

Warm-up

A:

3:00 - 6:00
1 Minute Max Reps Banded Pull-aparts
1 Minute Max Reps Banded Triceps Pushdowns
7:00 - 15:00
Row 750 Meters at a slow pace - denote your time
*Split people into two groups - 1/2 group works on T2B Skill while the other half rows 750 meters at a slow pace.

Strength/Skill

B1: Close Grip Floor Press (4 x 5. No rest.)

https://www.youtube.com/watch?v=Agt9Nqb530k

B2: Hammer Curls (4 x 10. Rest 60s.)

*Use fatgripz if possible

Metcon

C: Metcon (Time)

3 RFT:
750 Meter Row
25 Ft. Handstand Walk (or 100 Shoulder taps)
25 T2B

L3: (15 T2B per round)
L2: (Knee Lifts) (50 Shoulder taps)
L1: (Abmat Sit-ups) (15 Box Push-ups per round)
25:00 Cap

Extra Credit

D:

5 Minutes of total body global foam rolling
*Pick 2-3 spots and spend 60-90s on each.

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

Whiteboard:

Tuesday, September 17, 2019

Male Clients

1

Joel
Brown

5:00PM CrossFit Group Cla...

4 x 5 @ 265 lbs

2

Dan
Glauber

6:00 CrossFit Group Clase...

4 x 5 @ 185 lbs

2

Tevis
Blom

1:00PM CrossFit Group Cla...

4 x 5 @ 185 lbs

95,115,135,155, 4@185

3

Dan
Lee

6:00 CrossFit Group Clase...

4 x 5 @ 165 lbs

3

Ryan
Fox

6:00 CrossFit Group Clase...

4 x 5 @ 165 lbs

4

Clark
Wilson

6:00 CrossFit Group Clase...

4 x 5 @ 155 lbs

5

Bradley
Cooke

6:00PM CrossFit Group Cla...

4 x 5 @ 145 lbs

5

Daniel
McClanahan

6:00PM CrossFit Group Cla...

4 x 5 @ 145 lbs

5

Dominic
Talanca

6:00PM CrossFit Group Cla...

4 x 5 @ 145 lbs

6

Chris
Davis

5:00PM CrossFit Group Cla...

4 x 5 @ 135 lbs

6

Dan
English

5:00PM CrossFit Group Cla...

4 x 5 @ 135 lbs

6

Kevin
English

5:00PM CrossFit Group Cla...

4 x 5 @ 135 lbs

6

Paul
Ragan

1:00PM CrossFit Group Cla...

4 x 5 @ 135 lbs

7

Christian
Bolz

8:45 CrossFit Group Class...

4 x 5 @ 125 lbs

8

Steven
Fiscante

8:45 CrossFit Group Class...

4 x 5 @ 105 lbs

9

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 5 @ 165 lbs

3@155

9

Greg
Barber

6:00 CrossFit Group Clase...

1 x 5 @ 205 lbs

135, 185, 205, 205

Female Clients

1

Ali
Papi

5:00PM CrossFit Group Cla...

4 x 5 @ 105 lbs

1

Courtney
Steele

5:00PM CrossFit Group Cla...

4 x 5 @ 105 lbs

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

4 x 5 @ 105 lbs

2

Eryn
Davis

5:00PM CrossFit Group Cla...

4 x 5 @ 95 lbs

3

Heather
Metzler

6:00 CrossFit Group Clase...

4 x 5 @ 90 lbs

4

Amanda
Wickman

5:00PM CrossFit Group Cla...

4 x 5 @ 75 lbs

4

Debbie
Bolz

8:45 CrossFit Group Class...

4 x 5 @ 75 lbs

4

Jennifer
Sullivan

8:45 CrossFit Group Class...

4 x 5 @ 75 lbs

4

Monica
Jacobs

8:45 CrossFit Group Class...

4 x 5 @ 75 lbs

4

Olessia
Roth

5:00PM CrossFit Group Cla...

4 x 5 @ 75 lbs

4

Shelby
Morge

8:45 CrossFit Group Class...

4 x 5 @ 75 lbs

5

Anna
Zarn

6:00 CrossFit Group Clase...

4 x 5 @ 65 lbs

Sore

5

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

4 x 5 @ 65 lbs

6

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

4 x 5 @ 55 lbs

6

Karla
Fierimonte

8:45 CrossFit Group Class...

4 x 5 @ 55 lbs

6

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

4 x 5 @ 55 lbs

7

Anita
Fiscante

8:45 CrossFit Group Class...

4 x 5 @ 35 lbs

8

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 5 @ 75 lbs

55, 65, 70, 75