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WOD - Thursday, February 15, 2018

Warm-up

Row 500
1x
10 KBS
10 Burpees
10 Scap Depressions
15 Reverse Hypers
Roll Back/Hips/Legs
With Empty Bar
10 RDLs
10 Good Mornings
10 Straight Leg Deadlifts
10 Deadlifts

Weightlifting

Deadlift

Deadlift

Metcon

Metcon (Time)

7 Rounds for Time:

7 HSPU
7 Deadlifts (Use 55% of 1 RM for the day)

Scale = 5 Rounds for Time
For HSPU, scale order of 1) 1-2 ABMATs, 2) Box, 3) DB Push Press AHAP.
Work on both heels touching wall when locked out.

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

Whiteboard:

Thursday, February 15, 2018

Male Clients

1

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 455 lbs

2

Rich
Marino

5:30 PM CrossFit

1 x 1 @ 435 lbs

3

Private

4:30 PM CrossFit

1 x 1 @ 405 lbs

3

Mark
Paparo

6:00 AM CrossFit

1 x 1 @ 405 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 400 lbs

5

Jason
Rogers

4:30 PM CrossFit

0 x 0 @ 395 lbs

6

Dennis
Shelton

4:30 PM CrossFit

1 x 2 @ 365 lbs

6

Wallis
Shoppy

5:30 PM CrossFit

1 x 1 @ 365 lbs

6

Wallis
Shoppy

7:30 PM CrossFit

1 x 1 @ 365 lbs

7

Alex
Karpinski

7:30 PM CrossFit

1 x 1 @ 335 lbs

8

Casey
Hall

5:30 PM CrossFit

1 x 1 @ 320 lbs

9

Paul
Miller

8:00 AM CrossFit

1 x 2 @ 315 lbs

9

Private

6:00 AM CrossFit

1 x 1 @ 315 lbs

9

Dale
Rinkenberger

6:00 AM CrossFit

1 x 1 @ 315 lbs

9

Russ
Anderson

5:00 AM CrossFit

1 x 1 @ 315 lbs

10

Brennan
Wesolowski

8:00 AM CrossFit

1 x 1 @ 280 lbs

11

Jeff
Austin

8:00 AM CrossFit

1 x 1 @ 275 lbs

Not feeling it today

11

Keith
Jones

7:30 PM CrossFit

1 x 1 @ 275 lbs

12

David
Johnson

8:00 AM CrossFit

1 x 1 @ 270 lbs

13

Karl
Boehringer

7:30 PM CrossFit

1 x 1 @ 195 lbs

14

Mike
Witt

10:00 AM CrossFit

1 x 1 @ 70 lbs

Used KB for now

15

Jeff
Beatty

5:30 PM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Molly
Clark

7:30 PM CrossFit

1 x 1 @ 235 lbs

2

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 225 lbs

3

Andrea
Bauer

6:00 AM CrossFit

1 x 3 @ 215 lbs

3

Dana
Boyle

8:00 AM CrossFit

1 x 1 @ 215 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

1 x 1 @ 210 lbs

4

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 210 lbs

went light

5

America
Jones

7:30 PM CrossFit

1 x 1 @ 205 lbs

5

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 205 lbs

6

Carme
Boehringer

7:30 PM CrossFit

1 x 1 @ 195 lbs

7

Private

4:30 PM CrossFit

1 x 1 @ 190 lbs

8

Lissy
Cowdery

5:30 PM CrossFit

1 x 1 @ 175 lbs

8

Monica
Lee

7:30 PM CrossFit

1 x 1 @ 175 lbs

9

Angie
Bryant

5:30 PM CrossFit

1 x 1 @ 165 lbs

competition saturday

9

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 165 lbs

10

Lily
Anderson

8:00 AM CrossFit

1 x 1 @ 160 lbs

11

Kerry
Welch

4:30 PM CrossFit

1 x 1 @ 155 lbs

12

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 150 lbs

13

Staci
Hamilton

4:30 PM CrossFit

0 x 0 @ 145 lbs

14

Ann
Blaum

Drive Thru

1 x 1 @ 140 lbs

15

LeAnn
Austin

8:00 AM CrossFit

1 x 2 @ 125 lbs

keep knees out

16

Hannah
Teece

Drive Thru

1 x 2 @ 115 lbs