Public Whiteboard

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Components

Bench Press

Bench Press

Bench Press

J.T.

Flight Simulator

Settings

Workout

12.01.15

home, of CrossFit Superstition

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Wendler

Wendler Week #3
75% X 5
85% X 3
95% X 1+
*Don't forget the + on your last set!

Bench Press (75% X 5)

Bench Press

Bench Press (85% X 3)

Bench Press

Bench Press (95% X 1+)

Bench Press

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

To learn more about J.T. click here

Challenge

Flight Simulator (Time)

Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
You must stop between sets you can not skip singles in between sets.

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

Whiteboard:

Tuesday, December 01, 2015

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 275 lbs

2

Butch
Leckey

7:00 PM WOD

1 x 5 @ 225 lbs

2

Ryan
Phillips

5:30 AM WOD

1 x 5 @ 225 lbs

3

Merlin
Rowley

5:00 PM WOD

1 x 5 @ 215 lbs

4

Kayum
Garcia

5:30 AM WOD

1 x 5 @ 170 lbs

5

Ryan
Arnett

5:30 AM WOD

1 x 5 @ 145 lbs

5

Scott
Nelson

5:30 AM WOD

1 x 5 @ 145 lbs

6

Dale
Hockley

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

7

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 105 lbs

7

Matthew
Park

7:00 PM WOD

1 x 5 @ 105 lbs

8

Dallas
Grainger

5:00 PM WOD

1 x 5 @ 95 lbs

Female Clients

1

Joanna
Klaproth

7:00 PM WOD

1 x 5 @ 95 lbs

2

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

3

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 75 lbs

3

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

4

Amanda
Smith

5:30 AM WOD

1 x 5 @ 70 lbs

4

Becky
Lavender

5:30 AM WOD

1 x 5 @ 70 lbs

4

Emilee
Olmstead

5:00 PM WOD

1 x 5 @ 70 lbs

5

Chloe
Kepner

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

5

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

6

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 60 lbs

7

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

8

Allie
Quent

5:00 PM WOD

1 x 5 @ 45 lbs

9

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 35 lbs

9

Whitney
Tullgren

5:30 AM WOD

1 x 5 @ 35 lbs