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Components

Shoulder Press

Push Press

Metcon

Settings

Workout

Tues 11/17/2015

3 min row/run

2rds
10 ring rows
10 push ups
10 Russian KB swing

Then

10 forearm to instep
10 baby elephants
10 lateral lunges
10 leg swings in all directions
10 dislocates

High knees
Butt kicks
Karaoke
High kicks

Shoulder Press (6-6-4-4-2-2-2 (15 min clock))

Shoulder Press

Strict press build with each set

Push Press (Max Effort at Last Set of 2 Strict Press)

Push Press

With you last set of strict press max effort push press that weight

Metcon (Time)

15 min Time Cap:

100 Double Unders
25 Burpee Pull Ups
50 KB Swings 1.5/1
25 Burpee Pull Ups
100 Double Unders

This should be started at the 40 min mark of class

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

Whiteboard:

Tuesday, November 17, 2015

Male Clients

1

David
Hanna

9:00 AM WOD

1 x 2 @ 215 lbs

2

Chris
Edwards

7:00 PM WOD

1 x 2 @ 195 lbs

3

Christopher
Evering

11:00 AM WOD

1 x 2 @ 180 lbs

4

Tony
Fares

5:00 PM WOD

1 x 2 @ 175 lbs

5

Jason
Wagner

5:00 PM WOD

3 x 2 @ 165 lbs

5

Bill
Hauhn

3:00 PM WOD

1 x 2 @ 165 lbs

5

Russ
Sliger

9:00 AM WOD

1 x 2 @ 165 lbs

6

Keith
Jackson

4:00 PM WOD

2 x 2 @ 145 lbs

6

Eric
Wentworth

9:00 AM WOD

1 x 2 @ 145 lbs

6

john
ruckman

4:00 PM WOD

1 x 2 @ 145 lbs

6

Joseph
DeVito

6:00 PM WOD

1 x 2 @ 145 lbs

7

Charley
Stoessel

5:00 PM WOD

1 x 2 @ 137 lbs

8

Steven
Strawbridge

5:00 PM WOD

1 x 2 @ 135 lbs

9

Nickalas
Shreve

5:00 PM WOD

2 x 2 @ 125 lbs

9

Mike
Jeddry

5:30 AM WOD

1 x 2 @ 125 lbs

9

Paul
Deck

4:00 PM WOD

1 x 2 @ 125 lbs

9

Peter
Ferraro

7:00 PM WOD

1 x 2 @ 125 lbs

10

Rico
Lorenzo

5:30 AM WOD

1 x 2 @ 120 lbs

11

Aaron
Thompson

5:30 AM WOD

2 x 2 @ 115 lbs

11

Chuck
Lorence

4:00 PM WOD

1 x 2 @ 115 lbs

11

Private

5:30 AM WOD

1 x 2 @ 115 lbs

12

Guy
Danna

5:30 AM WOD

1 x 2 @ 105 lbs

12

Private

6:30 AM WOD

1 x 2 @ 105 lbs

12

Syed
Ahmed

7:00 PM WOD

1 x 2 @ 105 lbs

13

Alex
Posko

4:00 PM WOD

1 x 2 @ 95 lbs

I was off my game today.

13

gary
webb

6:30 AM WOD

1 x 2 @ 95 lbs

14

Andrew
King

4:00 PM WOD

1 x 1 @ 195 lbs

shoulders too dam sore

Female Clients

1

Danielle
Mezzanotte

5:00 PM WOD

1 x 2 @ 115 lbs

120-1

2

Shanna
Warner

5:00 PM WOD

2 x 2 @ 105 lbs

65/75x6, 85/95x4, 100/105/105x2

2

Lindsay-Ann
Opitz

10:00 AM WOD

1 x 2 @ 105 lbs

3

Kelly
Machala

5:00 PM WOD

1 x 2 @ 100 lbs

4

Rachel
Barth

9:00 AM WOD

3 x 2 @ 95 lbs

4

Gwen
Weimer

3:00 PM WOD

1 x 2 @ 95 lbs

5

Amy
Barlow

5:00 PM WOD

3 x 2 @ 90 lbs

55, 65, 75, 85

5

Abby
Gittin

10:00 AM WOD

1 x 2 @ 90 lbs

6

Katie
King

5:30 AM WOD

1 x 2 @ 80 lbs

6

Kelly
Kundratic

7:00 PM WOD

1 x 2 @ 80 lbs

6

Zoe
Riley

5:30 AM WOD

1 x 2 @ 80 lbs

7

Alicia
Hamilton

6:00 PM WOD

3 x 2 @ 75 lbs

1x6 65, 1x5 75, 2x6 75, 1x4 75, 1x4 65, 3x2 75

7

Amy
Deck

5:00 PM WOD

1 x 2 @ 75 lbs

7

Amy
Fares

5:00 PM WOD

1 x 2 @ 75 lbs

7

Foula
Hapsis

9:00 AM WOD

1 x 2 @ 75 lbs

7

Jaclyn
Scott

4:00 PM WOD

1 x 2 @ 75 lbs

7

Jenna
Tull

10:00 AM WOD

1 x 2 @ 75 lbs

7

Kara
Rowley

5:00 PM WOD

1 x 2 @ 75 lbs

7

lu
Valle

5:30 AM WOD

1 x 2 @ 75 lbs

8

Laura
Knapp

5:00 PM WOD

2 x 2 @ 70 lbs

8

Kerrie
DeVito

6:00 PM WOD

1 x 2 @ 70 lbs

8

Tracy
Vasquez

5:00 PM WOD

1 x 2 @ 70 lbs

9

Meg
Smith

9:00 AM WOD

3 x 2 @ 65 lbs

9

Stephanie
Deily

9:00 AM WOD

3 x 2 @ 65 lbs

9

Alex
Jeddry

7:00 PM WOD

1 x 2 @ 65 lbs

9

danielle
railer

5:30 AM WOD

1 x 2 @ 65 lbs

9

Julie
Irvine

5:00 PM WOD

1 x 2 @ 65 lbs

10

Aubrey
Townsend

6:00 PM WOD

3 x 2 @ 60 lbs

11

Denay
Gray

6:00 PM WOD

3 x 2 @ 55 lbs

11

Julie
Hauhn

3:00 PM WOD

1 x 2 @ 55 lbs

11

Karen
Stoecker

5:30 AM WOD

1 x 2 @ 55 lbs

12

KRISTIE
JOHN

5:30 AM WOD

1 x 2 @ 50 lbs