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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Wednesday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
62 (35/27)
Workout
Wednesday WOD
Shoulder Press (Work up to 2rm for the day, racks okay. )
Shoulder Press
Metcon (No Measure)
Take 5 sets to work up to a heavy set of 2 shoulder press for the day.
Between sets complete:
- 8 bird-dog renegade rows each arm
https://youtu.be/f8o1qeqEWLk
- 10-15 ghd sit ups/ 20-25 abmat sit ups
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP of:
15 push press wall balls 20/14#
10 toes to bar
5 power cleans 135/95#
Masters 55+ 115/70#, 16/10# WB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 11, 2020
Male Clients
1
Jeff
Smith
8:00 AM CrossFit
1 x 2 @ 170 lbs
1
Tim
Gaddis
4:30 PM CrossFit
1 x 2 @ 170 lbs
2
Robert
Self
5:00 AM CrossFit
1 x 2 @ 165 lbs
3
Ben
Gray
6:00 AM CrossFit
1 x 2 @ 160 lbs
4
Edward
Popek
6:00 AM CrossFit
1 x 2 @ 155 lbs
4
Jim
Bolen
7:30 PM CrossFit
1 x 2 @ 155 lbs
failed 175 (got 1)
4
Tom
Boyle
5:00 AM CrossFit
1 x 2 @ 155 lbs
5
AJ
Ross
6:00 AM CrossFit
1 x 2 @ 145 lbs
5
Paul
Miller
8:00 AM CrossFit
1 x 2 @ 145 lbs
6
Chris
Lenox
10:00 AM CrossFit
1 x 2 @ 140 lbs
6
Private
6:00 AM CrossFit
1 x 2 @ 140 lbs
6
Ryan
Demmel
10:00 AM CrossFit
1 x 2 @ 140 lbs
7
Dale
Rinkenberger
8:00 AM CrossFit
1 x 2 @ 135 lbs
7
James gill ...
l
7:30 PM CrossFit
1 x 2 @ 135 lbs
do more
7
Jason
Jones
Drive Thru
1 x 2 @ 135 lbs
7
Max
Leaming
4:30 PM CrossFit
1 x 2 @ 135 lbs
7
Mike
Witt
4:30 PM CrossFit
1 x 2 @ 135 lbs
failed 145
7
Ric
Thompson
4:30 PM CrossFit
1 x 2 @ 135 lbs
Shoulders suck
8
Mike
Brown
5:00 AM CrossFit
1 x 2 @ 130 lbs
9
Aaron
Carver
4:30 PM CrossFit
1 x 2 @ 125 lbs
9
Clint
VanHoy
8:00 AM CrossFit
1 x 2 @ 125 lbs
9
Dave
Lombardo
5:00 AM CrossFit
1 x 2 @ 125 lbs
9
Mike
McCleery
5:30 PM CrossFit
1 x 2 @ 125 lbs
10
Harris
Frank
5:00 AM CrossFit
1 x 5 @ 115 lbs
r shoulder strain
10
Chris
Bryant
Drive Thru
1 x 2 @ 115 lbs
45-75-95-115 failed 125#
10
Mark
Demuth
8:00 AM CrossFit
1 x 2 @ 115 lbs
11
Jeff
Davis
4:30 PM CrossFit
1 x 2 @ 105 lbs
65 75 85 95 105
11
Jim
Hullett
4:30 PM CrossFit
1 x 2 @ 105 lbs
11
Robin
Gautham Mu ...
7:30 PM CrossFit
1 x 2 @ 105 lbs
12
Johny
Mathur
Drive Thru
1 x 2 @ 95 lbs
12
Robert
Meredith Jr
10:00 AM CrossFit
1 x 2 @ 95 lbs
13
Dustin
Walton
5:00 AM CrossFit
1 x 2 @ 90 lbs
14
William
Bryan
5:00 AM CrossFit
1 x 8 @ 85 lbs
15
David
Johnson
8:00 AM CrossFit
1 x 2 @ 75 lbs
16
Adam
Doty
4:30 PM CrossFit
1 x 2 @ 50 lbs
Female Clients
1
Amanda
Bogard
Drive Thru
1 x 2 @ 88 lbs
2
Brenda
Miller
8:00 AM CrossFit
1 x 2 @ 85 lbs
2
Victoria
Duncan
5:30 PM CrossFit
1 x 2 @ 85 lbs
3
Kim
Hullett
4:30 PM CrossFit
1 x 2 @ 80 lbs
3
Vanessa
Cordova
7:30 PM CrossFit
1 x 2 @ 80 lbs
4
Sarah
Juhasz
10:00 AM CrossFit
1 x 2 @ 77 lbs
5
Amy
Linton
10:00 AM CrossFit
1 x 2 @ 70 lbs
5
Dawn
Galante
6:00 AM CrossFit
1 x 2 @ 70 lbs
5
Emily
Thaxton
8:00 AM CrossFit
1 x 2 @ 70 lbs
5
Linda
Wright
6:00 AM CrossFit
1 x 2 @ 70 lbs
5
Lori
Adkins
5:00 AM CrossFit
1 x 2 @ 70 lbs
5
Olivia
Brown
5:30 PM CrossFit
1 x 2 @ 70 lbs
sit ups
6
Estela
Falla-Ross
6:00 AM CrossFit
1 x 2 @ 65 lbs
6
Jami
Latham
10:00 AM CrossFit
1 x 2 @ 65 lbs
6
Jen
Thompson
4:30 PM CrossFit
1 x 2 @ 65 lbs
6
Lissy
Cowdery
4:30 PM CrossFit
1 x 2 @ 65 lbs
6
Staci
Hamilton
7:30 PM CrossFit
1 x 2 @ 65 lbs
7
Jennifer
Yerges
8:00 AM CrossFit
1 x 2 @ 60 lbs
7
Jessyca
Doty
4:30 PM CrossFit
1 x 2 @ 60 lbs
7
Private
4:30 PM CrossFit
1 x 2 @ 60 lbs
7
Sharon
Brooks
5:30 PM CrossFit
1 x 2 @ 60 lbs
8
Nancy
Miller
7:30 PM CrossFit
1 x 2 @ 55 lbs
9
Katherine
Tullis
4:30 PM CrossFit
1 x 2 @ 50 lbs
9
Kelley
Demuth
8:00 AM CrossFit
1 x 2 @ 50 lbs
9
Rachel
Bard
4:30 PM CrossFit
1 x 2 @ 50 lbs
10
Natalie
Cosson
7:30 PM CrossFit
1 x 2 @ 45 lbs
11
Kelly
Ulman
5:30 PM CrossFit
1 x 2 @ 35 lbs
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