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Components

Deadlift

Metcon

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

20 mins

Deadlift (Work to a heavy 5 rep)

Deadlift

Not necessarily a 5 rep max

Metcon

Metcon (8 Rounds for reps)

8 min EMOM
3-6 Strict Pull-ups + 25 DU

*Scale number of pull-ups or add appropriate modification
*1:2 DU:SU or 25 high bound singles
*Score is number of pull-ups

Rest 5 mins

Metcon (8 Rounds for reps)

8 min EMOM
5-10 HR Push-ups + 25 DU

*1:2 DU:SU or 25 high bound singles
*Score is number of push-ups

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

Whiteboard:

Monday, January 18, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

1 x 5 @ 455 lbs

2

Justin
Flatt

6:00 PM CrossFit

1 x 5 @ 405 lbs

2

Travis
Stutts

6:00 PM CrossFit

1 x 5 @ 405 lbs

3

Cory
McCleaf

6:00 PM CrossFit

1 x 5 @ 365 lbs

clean grip

4

Andrew
Ross

5:00 PM CrossFit

1 x 5 @ 345 lbs

5

Gary
Blount

11:00 AM CrossFit

1 x 5 @ 325 lbs

6

Chad
Harrell

5:00 AM CrossFit

1 x 5 @ 315 lbs

7

christopher
carroll

7:00 PM CrossFit

1 x 5 @ 265 lbs

7

Joey
White

6:00 PM CrossFit

1 x 5 @ 265 lbs

7

Private

6:00 PM CrossFit

1 x 5 @ 265 lbs

8

Dan
Carley

5:00 AM CrossFit

1 x 5 @ 255 lbs

9

Michael
Eannone

7:00 PM CrossFit

1 x 5 @ 240 lbs

10

Private

6:00 AM CrossFit

1 x 5 @ 225 lbs

11

Alan
Rosero

5:00 PM CrossFit

1 x 5 @ 215 lbs

12

Gary
Sunstrom

9:00 AM CrossFit

2 x 5 @ 205 lbs

135,165,185

12

Chad
Cockerill

7:00 PM CrossFit

1 x 5 @ 205 lbs

12

Josh
Acuff

6:00 AM CrossFit

1 x 5 @ 205 lbs

45, 95, 135, 165, 185

13

Chad
Jenkins

11:00 AM CrossFit

1 x 5 @ 190 lbs

14

Michael
Fiery

5:00 PM CrossFit

2 x 5 @ 155 lbs

15

John
Quattlebaum

5:00 PM CrossFit

2 x 5 @ 125 lbs

16

Private

5:00 PM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Brittany
Dirmann

9:00 AM CrossFit

4 x 5 @ 185 lbs

125, 155, 175

2

Michelle
Shuck

11:00 AM CrossFit

1 x 5 @ 182 lbs

3

Holli
Christ

5:00 PM CrossFit

1 x 5 @ 175 lbs

3

Kelly
Melton

5:00 PM CrossFit

1 x 5 @ 175 lbs

3

Lisa
Hovis

5:00 PM CrossFit

1 x 5 @ 175 lbs

4

Cassie
Steck

9:00 AM CrossFit

1 x 5 @ 170 lbs

5

Jhezielle
Fiscus

5:00 PM CrossFit

2 x 5 @ 165 lbs

touchngo

5

Amy
Remer

5:00 PM CrossFit

1 x 5 @ 165 lbs

6

Julianne
Gabriel

5:00 PM CrossFit

1 x 5 @ 155 lbs

7

Rachel
Klahr

6:00 PM CrossFit

1 x 5 @ 150 lbs

7

Wendy
Raider

6:00 PM CrossFit

1 x 5 @ 150 lbs

8

Courtney
Schuler

9:00 AM CrossFit

2 x 5 @ 135 lbs

8

Carolina
Martinez

5:00 AM CrossFit

1 x 5 @ 135 lbs

8

Macaira
Herford

6:00 PM CrossFit

1 x 5 @ 135 lbs

9

Corey
Knight

7:00 PM CrossFit

1 x 5 @ 125 lbs

9

Emperatriz
Martinez

5:00 PM CrossFit

1 x 5 @ 125 lbs

10

Laura
Yakamna

6:00 PM CrossFit

1 x 5 @ 113 lbs

11

Private

11:00 AM CrossFit

1 x 5 @ 100 lbs

12

Georgia
Rivers

7:00 PM CrossFit

1 x 5 @ 95 lbs