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Components

Metcon

Metcon

Settings

Workout

Mon

Main WOD

A: Metcon (Weight)

Take 15 min and build to a heavy 3 rep deadlift

B: Metcon (Weight)

EMOM 30
Odd - 20 DUs + 1 clean
Even - 3 Burpee over bar + 3 strict HSPU

Clean - start at 55-60% and build over sets

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

Whiteboard:

Monday, January 02, 2017

Male Clients

1

Zander
Veith

8:45 AM CrossFit

435 lbs

2

Josh
Hackett

8:45 AM CrossFit

405 lbs

3

Robert
Ball

8:45 AM CrossFit

395 lbs

4

Jonathan
Bermudez

11:30 AM CrossFit

385 lbs

10# PR deadlift 1X3

5

christopher
camp

11:30 AM CrossFit

365 lbs

skipping the back pain this week.

6

Drew
Rivera

8:45 AM CrossFit

345 lbs

7

Matthew
Zola

11:30 AM CrossFit

325 lbs

8

David
Fisher

8:45 AM CrossFit

305 lbs

8

Tom
Holt

11:30 AM CrossFit

305 lbs

9

Dave
Mosher

8:45 AM CrossFit

265 lbs

10

DAVE
RASMUSSEN

11:30 AM CrossFit

365 lbs

10

Jeff
Hough

11:30 AM CrossFit

365 lbs

11

Private

8:45 AM CrossFit

325 lbs

12

Chris
Pearcey

8:45 AM CrossFit

305 lbs

12

Tim
Larkin

11:30 AM CrossFit

305 lbs

13

Andy
Lowrey

11:30 AM CrossFit

275 lbs

14

Brian
Niepoky

11:30 AM CrossFit

225 lbs

15

Jay
Davis

8:45 AM CrossFit

195 lbs

15

Kush
Pathak

8:45 AM CrossFit

195 lbs

Female Clients

1

Colleen
Beatty

8:45 AM CrossFit

275 lbs

1

Kindra
Veith

8:45 AM CrossFit

275 lbs

2

Rana
Schnaubelt

8:45 AM CrossFit

255 lbs

3

Haley
Bury

8:45 AM CrossFit

225 lbs

4

Lissa
Wickstrom

8:45 AM CrossFit

205 lbs

5

Sasha
DeSilva

8:45 AM CrossFit

195 lbs

6

Lisa
Romary

8:45 AM CrossFit

180 lbs

7

Chelsea
Kilway

8:45 AM CrossFit

175 lbs

7

Jen
Thomason

11:30 AM CrossFit

175 lbs

7

Teresa
Morescalchi

8:45 AM CrossFit

175 lbs

8

Karen
Van Wye

8:45 AM CrossFit

0 lbs