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Components

Push Press

Metcon

Metcon

Settings

Workout

1/3/20

Weightlifting

Push Press (4x6 across)

Push Press

4 x 6

Rest 2 Minutes Between Sets

try to improve from the previous weeks. This is 3 of 4 weeks for push press.

Metcon

RX: Metcon (Weight)

Every 3 Minutes x 5 Rounds:
15/12 Calorie Row
12 Plate Hops (35# plate)
5 Thrusters

*Building to a Heavy Thruster Weight

Score is heaviest Thruster weight

ADVRX: Metcon (3 Rounds for reps)

AMRAP 3:
3 Rope Climbs (15')
9 Front Squats (225/155)
Max Calorie Row

Rest 2 Minutes

AMRAP 3:
3 Rope Climbs (15')
7 Front Squats (225/155)
Max Calorie Row

Rest 2 Minutes

AMRAP 3:
3 Rope Climbs (15')
5 Front Squats (225/155)
Max Calorie Row

Score is Cal Row each round

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

Whiteboard:

Friday, January 03, 2020

Male Clients

1

Dane
Sonnenberg

12:00 PM CrossFit

4 x 6 @ 205 lbs

2

Kyle
Baker

4:00 PM CrossFit

4 x 6 @ 195 lbs

3

Jeff
Peck

8:30AM CrossFit Class

4 x 6 @ 160 lbs

4

Hap
Clayton

8:30AM CrossFit Class

4 x 6 @ 155 lbs

4

Rj
Colichio

9:30 AM CrossFit

4 x 6 @ 155 lbs

4

Stephen
Kent

5:30 AM CrossFit

4 x 6 @ 155 lbs

4

Todd
Mehrmann

12:00 PM CrossFit

4 x 6 @ 155 lbs

5

Bob
Swadley

12:00 PM CrossFit

4 x 6 @ 145 lbs

5

Darius
Nouri

8:30AM CrossFit Class

4 x 6 @ 145 lbs

5

Eric
Olinger

12:00 PM CrossFit

4 x 6 @ 145 lbs

5

Morgan
Fore

5-7pm Open WOD Come When ...

4 x 6 @ 145 lbs

5

Scotty
In Route

12:00 PM CrossFit

4 x 6 @ 145 lbs

6

Al
Moody

5:30 AM CrossFit

4 x 6 @ 135 lbs

6

Jay
Parkhurst

12:00 PM CrossFit

4 x 6 @ 135 lbs

6

King
of Verdict ...

12:00 PM CrossFit

4 x 6 @ 135 lbs

7

Bernard
Tripp

6:30 AM CrossFit

4 x 6 @ 115 lbs

7

Danny
Eckard

6:30 AM CrossFit

4 x 6 @ 115 lbs

7

Donald
Stewart

4:00 PM CrossFit

4 x 6 @ 115 lbs

7

Jason
Denis

4:00 PM CrossFit

4 x 6 @ 115 lbs

7

Joey
Hager

4:00 PM CrossFit

4 x 6 @ 115 lbs

7

Josh
Roberts

4:00 PM CrossFit

4 x 6 @ 115 lbs

8

Jim
Tuttle

6:30 AM CrossFit

4 x 6 @ 105 lbs

9

Derrick
Ledford

8:30AM CrossFit Class

4 x 6 @ 95 lbs

shoulder

10

Mike
DeBeauvernet

9:30 AM CrossFit

4 x 6 @ 85 lbs

11

Chris
Hemrick

4:00 PM CrossFit

4 x 6 @ 65 lbs

11

Evan
Mason

4:00 PM CrossFit

4 x 6 @ 65 lbs

12

Zeno
Moore

9:30 AM CrossFit

4 x 6 @ 55 lbs

Female Clients

1

Cambell
Vander Haar

9:30 AM CrossFit

4 x 6 @ 145 lbs

2

Cambell
Vander Haar

9:30 AM CrossFit

4 x 6 @ 115 lbs

3

Jenn
Warcola

9:30 AM CrossFit

4 x 6 @ 105 lbs

4

Myra
Harmon

8:30AM CrossFit Class

4 x 6 @ 100 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

4 x 6 @ 90 lbs

5

Katie
Tuttle

12:00 PM CrossFit

4 x 6 @ 90 lbs

6

Erin
Schneider

12:00 PM CrossFit

4 x 6 @ 85 lbs

6

Kiersten
Palmer

9:30 AM CrossFit

4 x 6 @ 85 lbs

7

Allison
Farar

9:30 AM CrossFit

4 x 6 @ 65 lbs

7

Emma
Mason

4:00 PM CrossFit

4 x 6 @ 65 lbs

8

Marissa
Hager

4:00 PM CrossFit

4 x 6 @ 55 lbs

8

Nikki
Stewart

4:00 PM CrossFit

4 x 6 @ 55 lbs