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Components

Back Squat

Metcon

Split Jerk

Metcon

Handstand Push-ups

Muscle-ups

Settings

Workout

Tues

Main WOD

A: Back Squat (Build to a 3 rep in 15 min, then a 10 rep)

Back Squat

B: Metcon (Time)

5 rounds of
200m run
10 bench press 135/95

Rx+ - 400m / 155/105 under time cap

Time cap - 16 min

Team training

A: Split Jerk (EMOM 9 x 1 rep ( 75/80/85% x 3))

Split Jerk

Use blocks/rack as needed

B: Metcon (3 Rounds for time)

3 sets each for times
20 cal row
15 KB swing 53/35
10 C2B pull ups
Rest 4 min b/t

C: Handstand Push-ups (Clusters 3.3.3 or wherever you left last)

Handstand Push-ups

If you were successful last time, add 1 rep per set or across sets, rest 15s b/t clusters and 2-3 min b/t sets ...3 sets

D: Muscle-ups (Clusters keep it managable, 2.2.2,,,,)

Muscle-ups

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

Whiteboard:

Tuesday, January 05, 2016

Male Clients

1

Rob
Boek

6:30 AM CrossFit

1 x 3 @ 375 lbs

10 at 275

2

Robert
Ball

6:30 AM CrossFit

1 x 3 @ 345 lbs

3

Avery
Jessup

6:30 AM CrossFit

1 x 3 @ 335 lbs

4

Jason
Roraback

5: 30 AM CrossFit

1 x 3 @ 305 lbs

5

Rich
Roskopf

4:30 PM CrossFit

1 x 3 @ 300 lbs

6

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 290 lbs

10-225

7

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 275 lbs

1x10 @ 245

7

David
Bosco

4:30 PM CrossFit

1 x 3 @ 275 lbs

7

Private

4:30 PM CrossFit

1 x 3 @ 275 lbs

7

Joe
Rayburn

6:30 PM CrossFit

1 x 3 @ 275 lbs

8

Rob
D'Angelo

4:30 PM CrossFit

2 x 3 @ 255 lbs

1x10 @225#

9

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 250 lbs

1x10 185

10

Adam
Michaud

11:30 AM CrossFit

1 x 3 @ 245 lbs

11

Daniel
Robles

11:30 AM CrossFit

1 x 3 @ 235 lbs

11

Dean
Durfee

5: 30 AM CrossFit

1 x 3 @ 235 lbs

100 @ 185

11

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 235 lbs

1x10@185#

12

Brad
Mcpherson

5: 30 AM CrossFit

1 x 3 @ 225 lbs

12

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 225 lbs

13

Chris
Pearcey

8:45 AM CrossFit

1 x 3 @ 220 lbs

95, 145, 175, 195, 220

14

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 215 lbs

15

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 210 lbs

95# 145# 175# 205#

16

Private

5: 30 AM CrossFit

1 x 3 @ 205 lbs

16

Dylan
Graham

6:30 PM CrossFit

1 x 3 @ 205 lbs

16

Eric
McGuire

5: 30 AM CrossFit

1 x 3 @ 205 lbs

16

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 205 lbs

10-135#

16

Sam
Rayburn

6:30 PM CrossFit

1 x 3 @ 205 lbs

16

Zosimo
Lopez

6:30 PM CrossFit

1 x 3 @ 205 lbs

17

Bruce
Barnes

4:30 PM CrossFit

1 x 3 @ 185 lbs

1x10 @ 155

17

Scott
Vernon

8:45 AM CrossFit

1 x 3 @ 185 lbs

95# 125# 155# 175# 185#

18

Private

11:30 AM CrossFit

1 x 3 @ 165 lbs

19

Private

11:30 AM CrossFit

1 x 3 @ 155 lbs

19

Shawn
Dannen

5:30 PM CrossFit

1 x 3 @ 155 lbs

20

Michael
Weinstein

5:30 PM CrossFit

1 x 3 @ 150 lbs

+5 @ 140 +10 @ 95

21

Alex
Matsuda

5: 30 AM CrossFit

1 x 3 @ 135 lbs

21

Sean
Weeks

8:45 AM CrossFit

1 x 3 @ 135 lbs

Female Clients

1

Katelin
Turner

11:30 AM CrossFit

1 x 3 @ 190 lbs

dropped to 115# for 10 rep

2

Beth
Poore

4:30 PM CrossFit

1 x 3 @ 175 lbs

10@165

2

Katie
Longto

5:30 PM CrossFit

1 x 3 @ 175 lbs

10@145

3

Christine
Ford

11:30 AM CrossFit

5 x 5 @ 170 lbs

4

Courtney
Floersch

6:30 PM CrossFit

1 x 3 @ 160 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 155 lbs

10@135. Love peer pressure (Kelly, Beth)

6

Chantell
Fukumae

6:30 PM CrossFit

1 x 3 @ 145 lbs

6

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 145 lbs

6

Haley
Bury

6:30 PM CrossFit

1 x 3 @ 145 lbs

6

Kari
Roraback

5: 30 AM CrossFit

1 x 3 @ 145 lbs

95# for 10 rep deload

6

Private

6:30 PM CrossFit

1 x 3 @ 145 lbs

6

Teresa
Morescalchi

8:45 AM CrossFit

1 x 3 @ 145 lbs

De loaded to 105x10

7

Kathy
Lohne

8:45 AM CrossFit

1 x 3 @ 140 lbs

105 x10

8

Jennifer
Lee

4:30 PM CrossFit

1 x 3 @ 135 lbs

1X10 at 85

8

Kate
Kauffman

5: 30 AM CrossFit

1 x 3 @ 135 lbs

9

Keesa
Garcia

5:30 PM CrossFit

1 x 3 @ 110 lbs

10

Emily
Gleason

5: 30 AM CrossFit

1 x 3 @ 105 lbs

10

Jamie
Dannen

5:30 PM CrossFit

1 x 3 @ 105 lbs

10

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 105 lbs

10

Kaco
Newbury

11:30 AM CrossFit

1 x 3 @ 105 lbs

10

Paige
Ueltschey

5: 30 AM CrossFit

1 x 3 @ 105 lbs

11

Alina
Waldo

5:30 PM CrossFit

1 x 3 @ 95 lbs

11

Deb
Reser

4:30 PM CrossFit

1 x 3 @ 95 lbs

10 @ 85lb

12

Nathalie
Mateer

5: 30 AM CrossFit

1 x 10 @ 85 lbs

13

Piper
Huber

6:30 PM CrossFit

5 x 5 @ 0 lbs

pause sq (ankle), 3RM today 115