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Components

Z-Press

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Weightlifting

20 mins

Z-Press (5x8)

Metcon

Metcon (21 Rounds for reps)

EMOM for 21 min
Min 1 – 5-10 Strict Pull-ups (Rx+ Strict C2B)
(if you can’t get 10, work through the whole period and get as many as possible)
Min 2 – 12 Alternating Front-Racked Reverse Lunges (Rx+135/95)(95/65)
Min 3 – 8 Burpees Over the Bar + 20 DU (Scale burpees to still get some jump ropes)

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

Whiteboard:

Wednesday, June 28, 2017

Male Clients

1

Carlos
Jara

11:00 AM CrossFit

5 x 8 @ 115 lbs

1

Gary
Blount

5:00 PM CrossFit

5 x 8 @ 115 lbs

2

Dan
Carley

5:00 AM CrossFit

5 x 8 @ 105 lbs

2

David
Seaman

11:00 AM CrossFit

5 x 8 @ 105 lbs

3

Mike
Noll

11:00 AM CrossFit

5 x 8 @ 85 lbs

4

Hermanta
Koirala

6:00 PM CrossFit

5 x 8 @ 75 lbs

5

Drew
Clancy

6:00 AM CrossFit

5 x 8 @ 65 lbs

5

Jonathan
Visconti

6:00 PM CrossFit

5 x 8 @ 65 lbs

6

Rikki
Bower

6:00 AM CrossFit

5 x 8 @ 55 lbs

35 lbs bar, 10 ea side

7

Brandon
Shuck

5:00 PM CrossFit

4 x 8 @ 150 lbs

1x8@135

7

Mark
Darvill

5:00 AM CrossFit

3 x 8 @ 95 lbs

75/85/95/95/95

7

Mike
Morelli

5:00 AM CrossFit

3 x 8 @ 110 lbs

95, 105, 110, 110, 110

7

Jose
Aguayo

6:00 AM CrossFit

2 x 8 @ 85 lbs

7

Travis
Stutts

6:00 PM CrossFit

2 x 8 @ 115 lbs

3x95

7

Gary
Sunstrom

9:00 AM CrossFit

1 x 8 @ 85 lbs

4@75

7

Jake
Jerles

7:00 PM CrossFit

1 x 8 @ 145 lbs

75,95,125,135

Female Clients

1

Esther
Aguayo

6:00 AM CrossFit

5 x 8 @ 65 lbs

2

Courtney
Schuler

9:00 AM CrossFit

5 x 8 @ 55 lbs

2

Page
Hannon

5:00 AM CrossFit

5 x 8 @ 55 lbs

2

Rachel
Hedrick

5:00 PM CrossFit

5 x 8 @ 55 lbs

2

Sarah
Cote

6:00 AM CrossFit

5 x 8 @ 55 lbs

3

Cara
Stutts

6:00 PM CrossFit

5 x 8 @ 45 lbs

3

Jenny
Rosas

11:00 AM CrossFit

5 x 8 @ 45 lbs

3

Lori
Turney

9:00 AM CrossFit

5 x 8 @ 45 lbs

4

Caitlin
Woodrow

7:00 PM CrossFit

5 x 8 @ 40 lbs

4

Ivette
Morales

9:00 AM CrossFit

5 x 8 @ 40 lbs