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Shoulder Press

Metcon

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Workout

6/18/18

Happy Birthday Stacey N!

Weightlifting

Shoulder Press

Shoulder Press

1x20 with the bar
1x4 45%
1x3 60%
1x2 65%
1x1 70%
3x5 75%

Work off of your 1 Rep max from last week and if you did not get one then do so today.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15
27/21 Calorie Row
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Presses (155/105)

RX 135/95
Fitness 95/65
One bar

Extra work if you want an after WOD

Metcon (No Measure)

Not For Time:
45 GHD Sit-Ups
:45 Second L-Sit Hold
30 GHD Sit-Ups
:30 Second L-Sit Hold
15 GHD Sit-Ups
:15 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

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

Whiteboard:

Monday, June 18, 2018

Male Clients

1

Derrick
Ledford

5:30 PM CrossFit

3 x 5 @ 157.5 lbs

2

Jumpin Jack
Schneider

8:30AM CrossFit Class

3 x 5 @ 150 lbs

3

Erich
Cloninger

5:30 PM CrossFit

3 x 5 @ 140 lbs

3

Patrick
Mizzell

9:30 AM CrossFit

3 x 5 @ 140 lbs

4

Brent
Miller

8:30AM CrossFit Class

3 x 5 @ 125 lbs

4

Eric
Olinger

12:00 PM CrossFit

3 x 5 @ 125 lbs

4

Private

12:00 PM CrossFit

3 x 5 @ 125 lbs

5

Jay
Parkhurst

4:00 PM CrossFit

3 x 5 @ 115 lbs

last set to 95

5

Justin
Lincoln

5:30 AM CrossFit

3 x 5 @ 115 lbs

5

Todd
Mehrmann

4:00 PM CrossFit

3 x 5 @ 115 lbs

6

Colby
Wollak

5:30 PM CrossFit

3 x 5 @ 110 lbs

6

Stephen
Kent

5:30 AM CrossFit

3 x 5 @ 110 lbs

7

Lanny
Natoli

4:00 PM CrossFit

3 x 5 @ 105 lbs

8

Al
Moody

9:30 AM CrossFit

3 x 5 @ 95 lbs

8

Bernard
Tripp

6:30 AM CrossFit

3 x 5 @ 95 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

3 x 5 @ 95 lbs

8

Johnny
Quilla

12:00 PM CrossFit

3 x 5 @ 95 lbs

8

Ken
Buckstad

5:30 AM CrossFit

3 x 5 @ 95 lbs

9

Scott
Buckstad

8:30AM CrossFit Class

3 x 5 @ 65 lbs

10

Jesse
Patterson

9:30 AM CrossFit

3 x 5 @ 35 lbs

11

Ryan
Walsh

4:00 PM CrossFit

3 x 5 @ 30 lbs

12

Andy
Pridmore

6:30 AM CrossFit

1 x 5 @ 135 lbs

no way on 3 sets

12

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 170 lbs

12

Carter
Muir

5:30 PM CrossFit

1 x 1 @ 95 lbs

1 rep max

12

Dane
Sonnenberg

6:30 PM CrossFit

1 x 1 @ 165 lbs

12

Jason
Blackwell

9:30 AM CrossFit

1 x 1 @ 125 lbs

12

Jonah
Johnston

12:00 PM CrossFit

1 x 1 @ 75 lbs

1 rep max today

12

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 150 lbs

12

King
of Verdict ...

5:30 PM CrossFit

1 x 1 @ 140 lbs

1 rep max

12

Neil
Glezen

8:30AM CrossFit Class

1 x 1 @ 170 lbs

12

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 145 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

3 x 5 @ 125 lbs

2

Brittany
Buckstad

8:30AM CrossFit Class

3 x 5 @ 75 lbs

2

Jennifer
Eckard

9:30 AM CrossFit

3 x 5 @ 75 lbs

3

Jill
Olinger

12:00 PM CrossFit

3 x 5 @ 72 lbs

4

Kerry
Blackwell

4:00 PM CrossFit

3 x 5 @ 70 lbs

4

Meghan
Lorentzen

5:30 AM CrossFit

3 x 5 @ 70 lbs

4

Myra
Harmon

9:30 AM CrossFit

3 x 5 @ 70 lbs

4

Rhonda
Halford

12:00 PM CrossFit

3 x 5 @ 70 lbs

5

Stacey
Nance

6:30 PM CrossFit

3 x 5 @ 65 lbs

6

Leslie
Auton

5:30 PM CrossFit

3 x 5 @ 62 lbs

7

Lauran
Stump

6:30 PM CrossFit

3 x 5 @ 60 lbs

7

Maddy
Fero

5:30 AM CrossFit

3 x 5 @ 60 lbs

8

Emily
Wagner

5:30 PM CrossFit

3 x 5 @ 55 lbs

8

Private

9:30 AM CrossFit

3 x 5 @ 55 lbs

8

Shannon
Fichter

6:30 AM CrossFit

3 x 5 @ 55 lbs

9

Melissa
Holden

4:00 PM CrossFit

3 x 5 @ 45 lbs

9

Pam
Floberg

6:30 PM CrossFit

3 x 5 @ 45 lbs

9

Shelly
Walsh

4:00 PM CrossFit

3 x 5 @ 45 lbs

10

Maria
Wilson

6:30 PM CrossFit

3 x 5 @ 35 lbs

11

Nancy
Treadgold

6:30 AM CrossFit

3 x 5 @ 0 lbs

70# 1 rep max

11

Angie
Clayton

9:30 AM CrossFit

3 x 3 @ 75 lbs

Tough

11

Nikki
Stewart

4:00 PM CrossFit

1 x 1 @ 60 lbs

11

Teeter
Miller

5:30 PM CrossFit

1 x 1 @ 85 lbs