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WOD - Monday, January 14, 2019

Weightlifting

Overhead Squat (Moderate to heavy single)

Overhead Squat

Workup to a moderate to heavy single for the day depending on form.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15

15 Hang Power Snatches (95/65)
60 Double Unders (120 Singles)
15 Overhead Squats (95/65)
30/21 Calorie Row

Rx55+ and Scale = (75/55)
DU Prog = 30 DUs counting attempts
Goal is 3+ rounds

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

Whiteboard:

Monday, January 14, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 225 lbs

2

Private

5:00 AM CrossFit

1 x 1 @ 185 lbs

3

Private

6:00 AM CrossFit

1 x 1 @ 176.5 lbs

4

Mark
Paparo

6:00 AM CrossFit

1 x 1 @ 176 lbs

Out of time

5

Brennan
Wesolowski

4:30 PM CrossFit

1 x 1 @ 175 lbs

6

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 170 lbs

7

Brandon
Henry

7:30 PM CrossFit

1 x 1 @ 165 lbs

8

Russ
Anderson

5:00 AM CrossFit

1 x 1 @ 155 lbs

8

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 155 lbs

failed175

9

Aaron
Carver

5:00 AM CrossFit

1 x 1 @ 135 lbs

9

Syed
Ali

7:30 PM CrossFit

1 x 1 @ 135 lbs

10

Chris
Bryant

5:30 PM CrossFit

1 x 1 @ 115 lbs

Had more - protecting left shoulder

10

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 115 lbs

10

Clint
VanHoy

8:00 AM CrossFit

1 x 1 @ 115 lbs

11

Tim
Gaddis

10:00 AM CrossFit

1 x 1 @ 110 lbs

12

David
Stevens

8:00 AM CrossFit

1 x 1 @ 105 lbs

12

Michael
Wolf

5:00 AM CrossFit

1 x 1 @ 105 lbs

13

Dale
Rinkenberger

6:00 AM CrossFit

1 x 5 @ 95 lbs

13

Eric
Kjode

6:00 AM CrossFit

1 x 5 @ 95 lbs

13

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 95 lbs

13

Adam
Doty

4:30 PM CrossFit

1 x 1 @ 95 lbs

13

Mike
Brown

8:00 AM CrossFit

1 x 1 @ 95 lbs

14

Mike
Witt

8:00 AM CrossFit

1 x 1 @ 65 lbs

15

David
Johnson

8:00 AM CrossFit

1 x 1 @ 55 lbs

16

Patrick
Dedoyard

6:00 AM CrossFit

1 x 5 @ 35 lbs

Working on flexibility

17

Mason
Brown

8:00 AM CrossFit

1 x 1 @ 15 lbs

18

Alex
Okland

8:00 AM CrossFit

1 x 55 @ 0 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 135 lbs

2 misses @ 150

2

Victoria
Duncan

5:00 AM CrossFit

1 x 1 @ 115 lbs

3

Amber
Cornwell

7:30 PM CrossFit

1 x 1 @ 110 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

1 x 5 @ 95 lbs

4

Brenda
Miller

8:00 AM CrossFit

1 x 3 @ 95 lbs

5

Angie
Bryant

5:30 PM CrossFit

1 x 1 @ 90 lbs

5

Lily
Anderson

4:30 PM CrossFit

1 x 1 @ 90 lbs

5

Lisa
Roiret

10:00 AM CrossFit

1 x 1 @ 90 lbs

5

Lisa
Zawacki

10:00 AM CrossFit

1 x 1 @ 90 lbs

6

Private

7:30 PM CrossFit

1 x 1 @ 85 lbs

7

Ann
Blaum

10:00 AM CrossFit

1 x 1 @ 80 lbs

7

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 80 lbs

8

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 75 lbs

9

Kelli
Mullis

8:00 AM CrossFit

1 x 1 @ 70 lbs

10

Florisa
Acosta

8:00 AM CrossFit

1 x 1 @ 65 lbs

10

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 65 lbs

11

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 60 lbs

11

Kim
Hullett

4:30 PM CrossFit

1 x 1 @ 60 lbs

12

Angelica
Mealing

8:00 AM CrossFit

1 x 3 @ 55 lbs

12

Michelle
Gillespie

8:00 AM CrossFit

1 x 2 @ 55 lbs

12

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 55 lbs

12

Staci
Hamilton

4:30 PM CrossFit

1 x 1 @ 55 lbs

13

Angela
Ing

8:00 AM CrossFit

1 x 4 @ 50 lbs

wrist hurting

13

Linnet
Orbe

6:00 AM CrossFit

1 x 3 @ 50 lbs

13

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 50 lbs

14

Jessyca
Doty

5:30 PM CrossFit

3 x 1 @ 45 lbs

14

Lissy
Cowdery

5:30 PM CrossFit

1 x 5 @ 45 lbs

sore shoulder

14

Estela
Falla-Ross

6:00 AM CrossFit

1 x 3 @ 45 lbs

14

Teresa
Eubanks

8:00 AM CrossFit

1 x 1 @ 45 lbs

15

Lindsey
Chau

7:30 PM CrossFit

1 x 1 @ 35 lbs

Form

16

Sharon
Brooks

6:00 AM CrossFit

1 x 5 @ 0 lbs

50 nursing the back, back