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Components

Push Press

Sumo Deadlift

Metcon

Back Squat

Shoulder Press

Push Press

Metcon

GHD Sit-ups

Hip extensions

Settings

Workout

Wed

Main WOD

Skill

A: Push Press (10-12 min practice)

Push Press

Main WOD

B: Sumo Deadlift (Build to a 5 rep in 15 min)

Sumo Deadlift

C: Metcon (Time)

For time
100 DUs
25 OH squats 75/55
80 DUs
20 OH squats
60 DUs
15 OH squats
40 DUs
10 OH squats
20 DUs
5 OH squats

Rx+ - 105/70

Team training

A: Back Squat (Clusters 5.5.5 x 3 , rest 30/rest 3 min)

Back Squat

B: Shoulder Press ( 5 x 3 , moderate heavy)

Shoulder Press

C: Push Press (5 x 3 , heavy)

Push Press

D: Metcon (5 Rounds for time)

5 sets each for times
20s AB
5 power cleans 155/105
5 box jumps 30/24
Rest 4 min b/t

Accessory Work

AA: GHD Sit-ups (3 x 25 , weighted if possible)

GHD Sit-ups

AB: Hip extensions (3 x 25 , super set with "A")

Face down on GHD, neutral spine and tight mid line Hip free to flex and extend

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

Whiteboard:

Wednesday, January 04, 2017

Male Clients

1

David
Fisher

5: 30 AM CrossFit

1 x 5 @ 155 lbs

1

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 5 @ 155 lbs

95, 115, 135, 155

2

Adam
Michaud

6:30 AM CrossFit

1 x 5 @ 145 lbs

2

Paul
Schopp

5:30 PM CrossFit

1 x 3 @ 145 lbs

3

Chad
Judy

6:30 AM CrossFit

1 x 5 @ 125 lbs

3

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 125 lbs

4

Chip
Ueltschey

5: 30 AM CrossFit

3 x 5 @ 95 lbs

4

Tim
Larkin

8:45 AM CrossFit

1 x 10 @ 95 lbs

5

Private

5: 30 AM CrossFit

3 x 10 @ 75 lbs

5

Dave
Mosher

8:45 AM CrossFit

3 x 5 @ 75 lbs

5

Kush
Pathak

5:30 PM CrossFit

3 x 5 @ 75 lbs

5

Private

8:45 AM CrossFit

3 x 5 @ 75 lbs

5

Ram
Hernandez

5: 30 AM CrossFit

1 x 5 @ 75 lbs

5

Jay
Davis

6:30 AM CrossFit

1 x 1 @ 75 lbs

6

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 45 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 5 @ 105 lbs

1

Haley
Bury

5: 30 AM CrossFit

1 x 5 @ 105 lbs

2

Lissa
Wickstrom

5:30 PM CrossFit

1 x 5 @ 85 lbs

3

Nathalie
Mateer

5: 30 AM CrossFit

2 x 5 @ 75 lbs

4

Kathy
Lohne

8:45 AM CrossFit

1 x 1 @ 65 lbs

4

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 65 lbs

5

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 55 lbs

6

Anu
Balu

6:30 AM CrossFit

1 x 10 @ 45 lbs

6

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 45 lbs

7

Kelsae
Stentzel

11:30 AM CrossFit

1 x 1 @ 35 lbs

8

Chelsea
Kilway

5: 30 AM CrossFit

1 x 5 @ 30 lbs

db pp- this is not a PR lol