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Shoulder Press

Metcon

Settings

Workout

Wonderful Wednesday WOD

Shoulder Press (Work to 5 rep max (from floor))

Shoulder Press

Metcon (No Measure)

5 sets of:

- 5 shoulder press (from floor)

- 30 banded tricep push downs

- 5 negative pull ups/ negative ring rows (goal is 5 seconds on the way down)

**Alternate movements with a bit of rest in between.

Metcon (AMRAP - Rounds and Reps)

10 minute AMRAP of:

24 double unders (48 single unders)
12 alternating dumbbell hang clean and push press 35/20#
8 toes to bar

RX+ 50/35#

Metcon (No Measure)

Cash out -

50 push ups for quality

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

Whiteboard:

Wednesday, October 02, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 5 @ 165 lbs

2

Brandon
Henry

5:30 PM CrossFit

1 x 5 @ 155 lbs

3

Jim
Bolen

8:00 AM CrossFit

1 x 5 @ 145 lbs

4

Justin
Ramer

10:00 AM CrossFit

1 x 5 @ 135 lbs

4

Mike
Witt

4:30 PM CrossFit

1 x 5 @ 135 lbs

4

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 135 lbs

5

AJ
Ross

6:00 AM CrossFit

1 x 5 @ 125 lbs

5

Mike
Brown

5:00 AM CrossFit

1 x 5 @ 125 lbs

6

Dave
Lombardo

5:00 AM CrossFit

2 x 5 @ 115 lbs

6

Aaron
Carver

4:30 PM CrossFit

1 x 5 @ 115 lbs

6

Clint
VanHoy

8:00 AM CrossFit

1 x 5 @ 115 lbs

3x125

6

Keith
Jones

7:30 PM CrossFit

1 x 5 @ 115 lbs

Need a new shoulder

7

Ben
Reid

5:30 PM CrossFit

1 x 5 @ 105 lbs

7

Jason
Jones

5:00 AM CrossFit

1 x 5 @ 105 lbs

8

Erik
Manning

6:00 AM CrossFit

1 x 5 @ 100 lbs

9

Eric
Kjode

5:30 PM CrossFit

1 x 5 @ 95 lbs

9

Max
Leaming

5:00 AM CrossFit

1 x 5 @ 95 lbs

10

Chris
Davis

5:00 AM CrossFit

1 x 5 @ 85 lbs

10

Joseph
Cawood

10:00 AM CrossFit

1 x 5 @ 85 lbs

10

Robert
Meredith Jr

10:00 AM CrossFit

1 x 5 @ 85 lbs

11

Kris
Keropian

10:00 AM CrossFit

1 x 5 @ 65 lbs

Female Clients

1

Kristen
Bell

8:00 AM CrossFit

1 x 5 @ 75 lbs

1

Lisa
Zawacki

10:00 AM CrossFit

1 x 5 @ 75 lbs

1

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 75 lbs

2

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 70 lbs

3

Tammy
Lewis

5:00 AM CrossFit

3 x 5 @ 65 lbs

3

Brenda
Miller

8:00 AM CrossFit

2 x 5 @ 65 lbs

3

Emily
Thaxton

8:00 AM CrossFit

2 x 5 @ 65 lbs

35/45/55/65/65

3

Amy
Linton

10:00 AM CrossFit

1 x 5 @ 65 lbs

4

Jennifer
Yerges

4:30 PM CrossFit

1 x 5 @ 55 lbs

4

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 5 @ 55 lbs

5

Angela
Ing

8:00 AM CrossFit

3 x 5 @ 50 lbs

5

Dawn
Galante

6:00 AM CrossFit

1 x 5 @ 50 lbs

5

Estela
Falla-Ross

6:00 AM CrossFit

1 x 5 @ 50 lbs

5

Florisa
Acosta

8:00 AM CrossFit

1 x 5 @ 50 lbs

5

Jen
Thompson

4:30 PM CrossFit

1 x 5 @ 50 lbs

5

Jessyca
Doty

4:30 PM CrossFit

1 x 5 @ 50 lbs

5

Julia
Hodge

6:00 AM CrossFit

1 x 5 @ 50 lbs

5

Sharon
Brooks

6:00 AM CrossFit

1 x 5 @ 50 lbs

6

Jessica
Cowell

7:30 PM CrossFit

1 x 5 @ 45 lbs

6

Melisa
Raney

10:00 AM CrossFit

1 x 5 @ 45 lbs

6

Rachel
Bard

4:30 PM CrossFit

1 x 5 @ 45 lbs

6

Vanessa
Cordova

7:30 PM CrossFit

1 x 5 @ 45 lbs

7

Terry
VanHoy

8:00 AM CrossFit

1 x 5 @ 35 lbs

8

Michelle
Vaughn

8:00 AM CrossFit

1 x 5 @ 30 lbs

9

Natalie
Cosson

7:30 PM CrossFit

1 x 5 @ 25 lbs