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Workout

WOD - Monday, February 5, 2018

Warm-up

Run 400

3x
5 Pushups
30 Shoulder Taps From Plank Position (15 each arm)
5 Strict Pull-ups

Foam Roll + Lacrasse Ball (Pecs/Lats/Soulders)
Banded Shoulders + Couch Stretch

Weightlifting

EMOM 10

Min 1 = Bench Press 3 reps @ 75%; 1X Max reps @ 85%
Min 2 = 8 Dumbbell Bench Rows (Each Arm) @ AHAP

For bench press, complete the first 4 sets all at 75%; for the last set, increase weight to 80-85% and complete AMRAP and record as score.

Bench Press (Max reps at 80-85%)

Bench Press

Dumbell Rows (AHAP)

Chest or bench supported

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

At end if time or on your own:
40 Sit-ups
30 Bicycle Crunches (L+R=1)
20 Hollow Rocks
10 V-Ups

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

Whiteboard:

Monday, March 05, 2018

Male Clients

1

Mike
Witt

7:30 PM CrossFit

1 x 20 @ 145 lbs

2

Mark
Paparo

6:00 AM CrossFit

1 x 9 @ 225 lbs

3

Ben
Reid

4:30 PM CrossFit

1 x 12 @ 145 lbs

4

Kameron
Hose

4:30 PM CrossFit

1 x 18 @ 95 lbs

5

Private

4:30 PM CrossFit

1 x 6 @ 245 lbs

6

Dave
Lombardo

5:00 AM CrossFit

1 x 10 @ 145 lbs

7

Rich
Marino

4:30 PM CrossFit

1 x 8 @ 175 lbs

8

Robert
Self

5:00 AM CrossFit

1 x 5 @ 275 lbs

9

Chris
Bryant

5:30 PM CrossFit

1 x 10 @ 120 lbs

10

Dustin
Walton

5:00 AM CrossFit

1 x 6 @ 195 lbs

11

Casey
Hall

5:30 PM CrossFit

1 x 6 @ 185 lbs

12

Jeff
Beatty

6:00 AM CrossFit

1 x 5 @ 190 lbs

13

Brandon
Henry

5:00 AM CrossFit

1 x 4 @ 235 lbs

14

Aaron
Carver

5:00 AM CrossFit

1 x 5 @ 185 lbs

15

Private

6:00 AM CrossFit

1 x 4 @ 225 lbs

16

Keith
Jones

7:30 PM CrossFit

1 x 4 @ 215 lbs

17

David
Stevens

8:00 AM CrossFit

1 x 5 @ 155 lbs

18

AJ
Ross

6:00 AM CrossFit

1 x 4 @ 190 lbs

sholder

18

Paul
Miller

8:00 AM CrossFit

1 x 4 @ 190 lbs

19

Erik
Manning

4:30 PM CrossFit

1 x 5 @ 145 lbs

20

Ken
Walma

4:30 PM CrossFit

4 x 3 @ 215 lbs

21

Clint
VanHoy

8:00 AM CrossFit

1 x 4 @ 155 lbs

21

Jeff
Austin

8:00 AM CrossFit

1 x 4 @ 155 lbs

3x3 @ 135

22

Ying
Guo

7:30 PM CrossFit

1 x 6 @ 95 lbs

23

Jason
Rogers

4:30 PM CrossFit

1 x 2 @ 255 lbs

24

Tom
Boyle

5:00 AM CrossFit

1 x 2 @ 245 lbs

Not today

25

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 155 lbs

26

Alex
Karpinski

7:30 PM CrossFit

1 x 2 @ 185 lbs

27

David
Johnson

8:00 AM CrossFit

1 x 2 @ 115 lbs

28

Greg
Bickhart

5:00 AM CrossFit

1 x 155 @ 0 lbs

Female Clients

1

Angie
Bryant

5:30 PM CrossFit

1 x 13 @ 75 lbs

2

Becca
Roper

5:30 PM CrossFit

1 x 12 @ 75 lbs

3

Private

5:30 PM CrossFit

1 x 9 @ 75 lbs

4

Amy
Linton

4:30 PM CrossFit

1 x 8 @ 75 lbs

5

Private

4:30 PM CrossFit

1 x 10 @ 55 lbs

6

Dana
Boyle

10:00 AM CrossFit

1 x 5 @ 105 lbs

oops over 80-85

7

Allison
Elliott

5:00 AM CrossFit

1 x 5 @ 95 lbs

8

Andrea
Bauer

8:00 AM CrossFit

1 x 4 @ 115 lbs

9

Estela
Falla-Ross

6:00 AM CrossFit

1 x 6 @ 75 lbs

10

Lori
Adkins

5:00 AM CrossFit

1 x 5 @ 85 lbs

11

Rachel
Blackwell

8:00 AM CrossFit

1 x 4 @ 105 lbs

12

Alex
Wright

5:30 PM CrossFit

1 x 7 @ 55 lbs

13

Jena
Marullo

10:00 AM CrossFit

1 x 4 @ 85 lbs

14

Monica
Lee

7:30 PM CrossFit

1 x 5 @ 65 lbs

15

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 105 lbs

16

Staci
Hamilton

4:30 PM CrossFit

1 x 5 @ 55 lbs

17

America
Jones

7:30 PM CrossFit

1 x 3 @ 90 lbs

18

LeAnn
Austin

8:00 AM CrossFit

1 x 4 @ 60 lbs

4 set of 3 at 55# before

18

Linnet
Orbe

6:00 AM CrossFit

1 x 4 @ 60 lbs

19

Kelli
Mullis

4:30 PM CrossFit

1 x 3 @ 75 lbs

19

Kelsey
Questel

6:00 AM CrossFit

1 x 3 @ 75 lbs

20

Lily
Anderson

10:00 AM CrossFit

1 x 2 @ 75 lbs

65# other

21

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 105 lbs

22

Lori
Sims

4:30 PM CrossFit

1 x 1 @ 65 lbs