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Shoulder Press

Metcon

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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 .

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