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Components

Back Squat

Front Squat

Metcon

Metcon

Handstand Walk

Muscle-ups

Settings

Workout

Mon

Main WOD

A: Back Squat (3 x 5 @ 31X1 , 60%)

Back Squat

B: Front Squat (2 x 3 @ 31X1 , 60%)

Front Squat

C: Metcon (20 Rounds for reps)

EMOM 20 alt min
Odd - 20 DUs + 8 HSPU
Even - 5 burpee over bar + 10 DL 185/135

Team training

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 of
15 cal row
12 KB sw 53/35 full
9 C2B pull up

Work at 80%
Goal is UB sets, breath extra b/t moves as needed

B: Handstand Walk (10m x 3 , 15 min cap)

Handstand Walk

C: Muscle-ups (Take 10 min and work transitions/swings)

Muscle-ups

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

Whiteboard:

Monday, January 11, 2016

Male Clients

1

Rob
Boek

5: 30 AM CrossFit

3 x 5 @ 255 lbs

2

Rich
Roskopf

4:30 PM CrossFit

3 x 5 @ 225 lbs

2

Robert
Ball

6:30 AM CrossFit

3 x 5 @ 225 lbs

2

Tom
Holt

4:30 PM CrossFit

3 x 5 @ 225 lbs

3

Aaron
Johnston

6:30 PM CrossFit

3 x 5 @ 205 lbs

4

Private

4:30 PM CrossFit

3 x 5 @ 195 lbs

5

Andy
Mount

11:30 AM CrossFit

3 x 5 @ 185 lbs

6

Brad
Mcpherson

5: 30 AM CrossFit

3 x 5 @ 165 lbs

6

Dean
Durfee

8:45 AM CrossFit

3 x 5 @ 165 lbs

165, 165, 185

6

Jason
Martin

4:30 PM CrossFit

3 x 5 @ 165 lbs

6

Jeremy
Rigdon

4:30 PM CrossFit

3 x 5 @ 165 lbs

6

John
Rogacki

11:30 AM CrossFit

3 x 5 @ 165 lbs

6

Rob
D’Angelo

5: 30 AM CrossFit

3 x 5 @ 165 lbs

7

Private

5: 30 AM CrossFit

3 x 5 @ 155 lbs

7

Chris
Pearcey

6:30 AM CrossFit

3 x 5 @ 155 lbs

7

Fred
Peterson

4:30 PM CrossFit

3 x 5 @ 155 lbs

7

Mathew
Warren

5: 30 AM CrossFit

3 x 5 @ 155 lbs

8

Dave
Mosher

8:45 AM CrossFit

3 x 5 @ 145 lbs

9

Dylan
Graham

6:30 PM CrossFit

3 x 5 @ 135 lbs

9

Jonathan
Bermudez

8:45 AM CrossFit

3 x 5 @ 135 lbs

10

Jens
Deppe

6:30 AM CrossFit

3 x 5 @ 125 lbs

10

Sean
Weeks

11:30 AM CrossFit

3 x 5 @ 125 lbs

11

Private

5:30 PM CrossFit

3 x 5 @ 115 lbs

11

Private

11:30 AM CrossFit

3 x 5 @ 115 lbs

12

Jeff
Hough

5: 30 AM CrossFit

3 x 5 @ 95 lbs

12

Michael
Weinstein

5:30 PM CrossFit

3 x 5 @ 95 lbs

13

Shawn
Dannen

5:30 PM CrossFit

3 x 5 @ 85 lbs

14

Daniel
Thompson

11:30 AM CrossFit

3 x 5 @ 75 lbs

15

Private

5: 30 AM CrossFit

1 x 5 @ 175 lbs

Female Clients

1

Azalea
Nation

6:30 PM CrossFit

3 x 5 @ 165 lbs

2

Karen
Mount

11:30 AM CrossFit

5 x 5 @ 145 lbs

3

Katelin
Turner

6:30 AM CrossFit

3 x 5 @ 135 lbs

4

Beth
Poore

4:30 PM CrossFit

3 x 5 @ 125 lbs

5

Katie
Longto

6:30 PM CrossFit

3 x 5 @ 120 lbs

6

Haley
Bury

6:30 PM CrossFit

3 x 5 @ 115 lbs

1 x 120

6

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 115 lbs

7

Dawna
Graham

8:45 AM CrossFit

3 x 5 @ 110 lbs

tempo

8

Chantell
Fukumae

6:30 PM CrossFit

3 x 5 @ 105 lbs

8

Krysta
Besser

4:30 PM CrossFit

3 x 5 @ 105 lbs

8

Private

6:30 PM CrossFit

3 x 5 @ 105 lbs

9

Lindsay
Durfee

8:45 AM CrossFit

3 x 5 @ 95 lbs

10

Lisa
Romary

8:45 AM CrossFit

3 x 5 @ 85 lbs

10

Nathalie
Mateer

5: 30 AM CrossFit

3 x 5 @ 85 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 5 @ 85 lbs

11

Jamie
Dannen

5:30 PM CrossFit

3 x 5 @ 75 lbs

12

Lindsey
Angell

4:30 PM CrossFit

3 x 5 @ 55 lbs