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Components

Overhead Squat

1/11/2017

Push Press

Squat Snatch

Settings

Workout

1/11/2017

Yoga/Mobility

Twisted Cross w/ Arm at 90
-3 minutes each side

Warm-up

snatch and overhead squat warm up

2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch

Skill/Strength

Overhead Squat (3x5)

Overhead Squat

WOD

1/11/2017 (Time)

10-16-22
Shoulder-to-Overhead, 135/95
Alt. 1 Hand KB Swings, 53/35

RX+: 155/100, 62/44

Superhero Training

Push Press (3x5)

Push Press

Squat Snatch (3x5)

Squat Snatch

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

Whiteboard:

Wednesday, January 11, 2017

Male Clients

1

Dan
Byrne

4:10PM CrossFit

3 x 5 @ 115 lbs

2

Craig
Maffei

5:20 PM CrossFit

2 x 5 @ 175 lbs

2

Freddy
Aubert

5:20 AM CrossFit

1 x 5 @ 140 lbs

125lbs, 135 lbs x 5

2

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 215 lbs

185/195/215

2

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 165 lbs

2

Jordan
Brewer

4PM-7:30PM Open Gym

1 x 5 @ 185 lbs

135, 155, 175, 185

2

Kevin
Martinez

5:20 PM CrossFit

1 x 5 @ 216 lbs

#heretobeatgrant

2

lance
cartwright

6:30 AM CrossFit

1 x 5 @ 115 lbs

105/110/110/115

2

Sean
Gifford

9:30 AM CrossFit

1 x 5 @ 135 lbs

65, 75, 85, 95, 105, 115, 125, 135

2

Daniel
Hilton

9:30 AM CrossFit

1 x 4 @ 115 lbs

Female Clients

1

Katie
Jaquet

4:10PM CrossFit

3 x 5 @ 55 lbs

2

Private

4:10PM CrossFit

3 x 5 @ 25 lbs

3

Janet
James

5:20 AM CrossFit

2 x 5 @ 75 lbs

55, 65, 75, 75

3

Katie
Harris

5:20 PM CrossFit

2 x 5 @ 115 lbs

1x5 110#; pain in right hand/wrist limiting

3

Private

4:10PM CrossFit

1 x 5 @ 85 lbs