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Components

Power Clean

Metcon

Metcon

Metcon

Settings

Workout

FEB 15, 2022

Pre Stretch Primer

10 Cals Bike
10 Lunge-Lunge-Squat
10 Step Back Burpees

ACCESSORY

A) GHD Hip Ext or Rev Hyper, 5x5

B) Single-leg RDL, 5x5

BARBELL

BAR: Power Clean (5x4 @ 60%)

Power Clean

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
5 Burpees| RX+Strict Pull-up
10 Sit ups | RX+ V-ups
15 Squats | RX+ Pistols

WOD

WOD: Metcon (Time)

5 Rds / 15 Cap
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Banded Bar-Muscle-ups | RX+ Bar Muscle-ups
*135/95 | 115/80

Scale as needed

KIKR

KIKR: Metcon (Time)

3 min OH Hold 45/25/15#
2 min Weighted Squat Hold, 45/25/15#
1 min Hang Hold

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

Whiteboard:

Tuesday, February 15, 2022

Male Clients

1

Taylor
Holden

6:30 PM CrossFit

5 x 4 @ 185 lbs

2

Cole
Park

9:00 AM CrossFit

5 x 4 @ 165 lbs

2

Matt
Phillips

4:30 PM Open Gym

5 x 4 @ 165 lbs

3

Curtis
Hackler

5:30 AM CrossFit

5 x 4 @ 155 lbs

3

Kyle
Ppool

4:30 PM Open Gym

5 x 4 @ 155 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 155 lbs

4

Johnny
Whisman

12:00 PM Open Gym

5 x 4 @ 150 lbs

5

Carlos
Gonzalez

4:30 PM Open Gym

5 x 4 @ 145 lbs

5

Dallas
Hindman

9:00 AM CrossFit

5 x 4 @ 145 lbs

5

Tom
Wynn

5:30 PM CrossFit

5 x 4 @ 145 lbs

6

Andrew
Austin

4:30 PM Open Gym

5 x 4 @ 135 lbs

6

Chris
McAbery

12:00 PM Open Gym

5 x 4 @ 135 lbs

6

Jason
Flick

5:30 AM CrossFit

5 x 4 @ 135 lbs

6

Matt
Clark

5:30 AM CrossFit

5 x 4 @ 135 lbs

6

TJ
Dickinson

5:30 AM CrossFit

5 x 4 @ 135 lbs

6

Zach
Hendrix

5:30 AM CrossFit

5 x 4 @ 135 lbs

7

Adam
Bulleigh

5:30 AM CrossFit

5 x 4 @ 115 lbs

8

Brian
C. Schexn ...

4:30 PM Open Gym

5 x 4 @ 105 lbs

9

Ricardo
Mendes

5:30 PM CrossFit

5 x 4 @ 95 lbs

9

Private

5:30 PM CrossFit

5 x 4 @ 95 lbs

10

Harry
Judd

6:30 PM CrossFit

5 x 4 @ 85 lbs

11

Jon
Kelley

9:00 AM CrossFit

5 x 4 @ 0 lbs

11

John
Pannell

5:30 AM CrossFit

3 x 5 @ 135 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

5 x 4 @ 105 lbs

60%

2

Dainelle
Herl

5:30 PM CrossFit

5 x 4 @ 90 lbs

3

Christine
Goscha

5:30 AM CrossFit

5 x 4 @ 85 lbs

3

Daniela
Mendes

9:00 AM CrossFit

5 x 4 @ 85 lbs

3

Jennifer
Nelson

4:30 PM Open Gym

5 x 4 @ 85 lbs

3

Patty
Thompson

4:30 PM Open Gym

5 x 4 @ 85 lbs

4

Billie
Johnson

6:30 PM CrossFit

5 x 4 @ 80 lbs

5

Hemapriya
Sakthivel

9:00 AM CrossFit

5 x 4 @ 75 lbs

5

Teri
Baker

9:00 AM CrossFit

5 x 4 @ 75 lbs

6

Melissa
Patrick

4:30 PM Open Gym

5 x 4 @ 70 lbs

7

Candy
Wickham

9:00 AM CrossFit

5 x 4 @ 65 lbs

7

Christina
Hageny

5:30 AM CrossFit

5 x 4 @ 65 lbs

7

Clare
Ppool

4:30 PM Open Gym

5 x 4 @ 65 lbs

7

Kristin
Flick

5:30 AM CrossFit

5 x 4 @ 65 lbs

7

Nicole
Whisman

5:30 PM CrossFit

5 x 4 @ 65 lbs

7

Rayleigh
Rowell

5:30 PM CrossFit

5 x 4 @ 65 lbs

7

Sammy
Epperson

9:00 AM CrossFit

5 x 4 @ 65 lbs

7

Sammy
Epperson

5:30 AM CrossFit

5 x 4 @ 65 lbs

7

Sherry
Jackson

6:30 PM CrossFit

5 x 4 @ 65 lbs

7

Taylor
Howard

4:30 PM Open Gym

5 x 4 @ 65 lbs

8

Bri
Hibdon

5:30 AM CrossFit

5 x 4 @ 60 lbs

8

Glenda
Farris

5:30 AM CrossFit

5 x 4 @ 60 lbs

8

Jana
Graham

5:30 AM CrossFit

5 x 4 @ 60 lbs

8

Laura
Clark

5:30 AM CrossFit

5 x 4 @ 60 lbs

8

Mattie
King

5:30 AM CrossFit

5 x 4 @ 60 lbs

8

Misty
Lingnau

5:30 AM CrossFit

5 x 4 @ 60 lbs

9

Grace
Hadley

5:30 AM CrossFit

5 x 4 @ 55 lbs

9

Lindsay
Sedersten

5:30 AM CrossFit

5 x 4 @ 55 lbs

10

Peggy
Campbell

5:30 PM CrossFit

5 x 4 @ 50 lbs

11

Brandi
Harper

5:30 PM CrossFit

5 x 4 @ 45 lbs

12

Melba
Gould

9:00 AM CrossFit

5 x 4 @ 35 lbs

13

Ashley
Fugate

9:00 AM CrossFit

5 x 4 @ 25 lbs