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Components

Overhead Squat

Bent Over Row

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

30 mins (15 mins each)

OHS 1x3
*Work up to a heavy 3 rep or stay light and work on form

Bent Over Row 5x3
*Increase weight through sets

Overhead Squat (1x3)

Overhead Squat

Bent Over Row (3, 3, 3, 3, 3)

Bent Over Row

Metcon

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP
10 Slam balls (30/20)
150' Plate Pinch Carry (35/25)
10 Russian Twists (35/25)

*150' = 1 time circling both rigs from where you start
*Must stay with same hand through
150' carry. Can change hands on each round

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

Whiteboard:

Monday, March 07, 2016

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

1 x 3 @ 285 lbs

FS

2

Cory
McCleaf

6:00 PM CrossFit

1 x 3 @ 225 lbs

3

Adam
Kessell

6:00 PM CrossFit

1 x 3 @ 205 lbs

4

Robert
Herford

6:00 PM CrossFit

1 x 3 @ 185 lbs

pauses

5

Justin
Flatt

6:00 PM CrossFit

1 x 3 @ 175 lbs

6

John
Tysinger

6:00 AM CrossFit

1 x 3 @ 155 lbs

missed on the 3rd at 185#

7

Jason
Cansler

6:00 PM CrossFit

1 x 3 @ 135 lbs

7

Private

6:00 AM CrossFit

1 x 3 @ 135 lbs

8

christopher
carroll

7:00 PM CrossFit

1 x 3 @ 125 lbs

9

Chad
Jenkins

11:00 AM CrossFit

1 x 3 @ 115 lbs

front squats

10

Eric
Stajos

6:00 AM CrossFit

3 x 3 @ 95 lbs

10

Dan
Carley

5:00 AM CrossFit

1 x 3 @ 95 lbs

10

Richard
Kapcha

9:00 AM CrossFit

1 x 3 @ 95 lbs

11

Eddie
Morabito

5:00 PM CrossFit

3 x 3 @ 85 lbs

12

Cameron
Rosenow

11:00 AM CrossFit

1 x 3 @ 80 lbs

perfect weight with form

13

Alex
Letham

7:00 PM CrossFit

1 x 3 @ 55 lbs

14

Justin
Higbee

5:00 PM CrossFit

1 x 3 @ 45 lbs

15

Joey
White

5:00 PM CrossFit

1 x 3 @ 35 lbs

16

Private

6:00 PM CrossFit

1 x 3 @ 0 lbs

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

1 x 3 @ 115 lbs

2

Suzanne
Smith

5:00 PM CrossFit

1 x 3 @ 110 lbs

3

Stephanie
Tysinger

9:00 AM CrossFit

1 x 3 @ 100 lbs

4

Michelle
Shuck

11:00 AM CrossFit

1 x 3 @ 95 lbs

5

Colleen
Beamon

6:00 AM CrossFit

1 x 3 @ 90 lbs

6

Julia
Sanchez

9:00 AM CrossFit

1 x 3 @ 85 lbs

7

Brittany
Dirmann

9:00 AM CrossFit

1 x 3 @ 75 lbs

8

Wendy
Raider

5:00 AM CrossFit

1 x 3 @ 70 lbs

9

Macaira
Herford

6:00 PM CrossFit

2 x 3 @ 65 lbs

9

Cara
Stutts

6:00 PM CrossFit

1 x 3 @ 65 lbs

front squat

9

Courtney
Schuler

11:00 AM CrossFit

1 x 3 @ 65 lbs

9

Lauren
Bryant

5:00 AM CrossFit

1 x 3 @ 65 lbs

9

Rachel
Klahr

6:00 PM CrossFit

1 x 3 @ 65 lbs

10

Carolina
Martinez

5:00 AM CrossFit

1 x 3 @ 60 lbs

11

Jen
MacCarthy

5:00 AM CrossFit

2 x 3 @ 55 lbs

12

Private

11:00 AM CrossFit

1 x 3 @ 35 lbs

12

Omayra
Rosa

9:00 AM CrossFit

1 x 3 @ 35 lbs