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Components

High-Hang Clean

Metcon

Hello Dollys

Settings

Workout

29Sep2015

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Stretches: Sampson, Banded Bully, Single Leg Flexion

Strength & Skill

High-Hang Clean (5 Sets of 3 Reps)

**If not already, start working on catching the bar in the squat position.

Metcon

Metcon (5 Rounds for reps)

29Sep2015

-Work Capacity-

5 Rounds of 3:00 "On"/1:00 "Off"

200m Run
15 x Wallballs
Max Reps Burpee Box Jumps (24/20) in time remaining.

**Track the reps of BBJ's for each round & enter into Wodify.

Homework

Hello Dollys (150 Reps)

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

Whiteboard:

Tuesday, September 29, 2015

Clients:

Male Clients

1

Grant
Burdeau

5:00 PM CrossFit

1 x 3 @ 235 lbs

new 1Rep@275

1

Micheal
Young

5:00 PM CrossFit

1 x 3 @ 235 lbs

2

Dusty
Schmidt

6:00 AM CrossFit

1 x 3 @ 225 lbs

2

Eric
Priaulx

5:00 PM CrossFit

1 x 3 @ 225 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 215 lbs

4

Neil
Oberg

5:00 PM CrossFit

1 x 3 @ 175 lbs

5

Jason
Mashburn

4:00 PM CrossFit

1 x 3 @ 165 lbs

6

Brad
Eisel

6:00 AM CrossFit

1 x 3 @ 155 lbs

6

Brian
Burke

6:00 AM CrossFit

1 x 3 @ 155 lbs

7

Andrew
Stitzel

6:00 AM CrossFit

1 x 3 @ 145 lbs

7

Kent
Higginbotham

7:00 PM CrossFit

1 x 3 @ 145 lbs

1 x 1 @ 165 lb

7

Mike
Conway

7:00 PM CrossFit

1 x 3 @ 145 lbs

95, 115, 115, 135, 145

8

Chad
Miller

4:00 PM CrossFit

1 x 3 @ 135 lbs

8

Mike
Smith

4:00 PM CrossFit

1 x 3 @ 135 lbs

9

Gary
Hilligoss

4:00 PM CrossFit

2 x 3 @ 115 lbs

9

Scott
Dougherty

6:00 PM CrossFit

1 x 3 @ 115 lbs

10

Private

7:00 PM CrossFit

1 x 3 @ 75 lbs

11

Steve
Johnson

6:00 AM CrossFit

5 x 3 @ 55 lbs

Female Clients

1

Ninette
Campbell

4:00 PM CrossFit

1 x 3 @ 110 lbs

1x 3 @ 65, 1 x 3 @ 75, 1 x 3 @ 95, 1 x 3 @ 105

2

Kristen
Wall

5:00 PM CrossFit

1 x 3 @ 105 lbs

3

Jonelle
Harris

5:00 PM CrossFit

1 x 3 @ 95 lbs

4

Amy
McBride

7:00 PM CrossFit

1 x 3 @ 85 lbs

4

Private

4:00 PM CrossFit

1 x 3 @ 85 lbs

5

Larisa
Gershilevich

7:00 PM CrossFit

1 x 3 @ 70 lbs

6

Linda
Boman

6:00 AM CrossFit

5 x 3 @ 55 lbs

6

Karen
Boulware

5:00 PM CrossFit

1 x 3 @ 55 lbs