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Components

Shoulder Press

Metcon

Metcon

Metcon

Settings

Workout

MARCH 24, 2022

Pre Stretch Primer

Row 500m
30 Lunges or Squats
10 Peel Back Push-up to a stand up

ACCESSORY

A) Single-leg Stand up or Reverse Pistol or Pistol, 5x3-5

B) Single-arm DB Press, 5x5

BARBELL

BAR: Shoulder Press (5x2 @ 85%)

Shoulder Press

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 20 cap
45 Knee ups | RX+ Alt Single-leg V-ups
30 Plank shoulder taps | RX+ 30 Steps HSW
15 Push ups | RX+ Deficit Push-ups, 4/2"

WOD

WOD: Metcon (Time)

15 Cap / Partition Anyhow
150 Row for Cals
75 Push-ups
50 Hang Squat Clean, 135/95 | 115/80

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 20-10

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

Whiteboard:

Thursday, March 24, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 155 lbs

2

Jason
Flick

12:00 PM Open Gym

5 x 2 @ 135 lbs

2

Richard
Smith

9:00 AM CrossFit

5 x 2 @ 135 lbs

3

Dallas
Hindman

9:00 AM CrossFit

5 x 2 @ 120 lbs

3

Johnny
Whisman

5:30 AM CrossFit

5 x 2 @ 120 lbs

3

Scott
Blakemore

5:30 AM CrossFit

5 x 2 @ 120 lbs

4

Dustin
Cobb

5:30 PM CrossFit

5 x 2 @ 115 lbs

5

Andrew
Austin

12:00 PM Open Gym

5 x 2 @ 105 lbs

5

Brandon
Cranor

9:00 AM CrossFit

5 x 2 @ 105 lbs

5

Tony
Sterk

5:30 PM CrossFit

5 x 2 @ 105 lbs

6

Daniel
Baker

5:30 AM CrossFit

5 x 2 @ 100 lbs

7

Harry
Judd

6:30 PM CrossFit

5 x 2 @ 95 lbs

7

Jason
Epperson

6:30 PM CrossFit

5 x 2 @ 95 lbs

8

Chris
McAbery

6:30 PM CrossFit

2 x 1 @ 130 lbs

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

5 x 2 @ 116 lbs

2

Shelby
Brennan

5:30 PM CrossFit

5 x 2 @ 106 lbs

85%

3

Christine
Goscha

5:30 AM CrossFit

5 x 2 @ 85 lbs

4

Misty
Lingnau

5:30 AM CrossFit

5 x 2 @ 82 lbs

5

Jennifer
Nelson

4:30 PM Open Gym

5 x 2 @ 80 lbs

5

Melissa
Patrick

4:30 PM Open Gym

5 x 2 @ 80 lbs

6

Chandra
Hindman

9:00 AM CrossFit

5 x 2 @ 75 lbs

6

Kristina
Gomez

9:00 AM CrossFit

5 x 2 @ 75 lbs

7

Jana
Graham

5:30 AM CrossFit

5 x 2 @ 70 lbs

7

Lindsay
Sedersten

5:30 AM CrossFit

5 x 2 @ 70 lbs

7

Nicole
Whisman

9:00 AM CrossFit

5 x 2 @ 70 lbs

8

Teri
Baker

9:00 AM CrossFit

6 x 2 @ 65 lbs

8

Hemapriya
Sakthivel

9:00 AM CrossFit

5 x 2 @ 65 lbs

8

Meggan
Eastham

9:00 AM CrossFit

5 x 2 @ 65 lbs

8

Rebecca
Judd

6:30 PM CrossFit

5 x 2 @ 65 lbs

9

Daniela
Mendes

9:00 AM CrossFit

5 x 2 @ 60 lbs

10

Ashley
Davis

9:00 AM CrossFit

5 x 2 @ 55 lbs

10

Rayleigh
Rowell

6:30 PM CrossFit

5 x 2 @ 55 lbs

11

Melba
Gould

9:00 AM CrossFit

5 x 2 @ 45 lbs

12

Julie
Frakes

5:30 AM CrossFit

5 x 2 @ 20 lbs

Seated db press

13

Billie
Johnson

6:30 PM CrossFit

3 x 2 @ 75 lbs

13

Sherry
Jackson

6:30 PM CrossFit

3 x 2 @ 55 lbs