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Components

Bench Press

Dumbell Strict Press

Metcon

Metcon

Metcon

Back Squat

Muscle-ups

Settings

Workout

Tues

Main WOD

A1: Bench Press (3 x 5 @ 31X1 , rest 90s)

Bench Press

A2: Dumbell Strict Press (3 x 5 @ 31X1 , rest 2-3 min)

B: Metcon (Time)

3 rounds for time of
200m run
15 box jumps 24/20
10 power cleans 135/95

Cap - 12 min

Team training

A: Metcon (Time)

3 rounds of
8 power snatch 115/75
6 front squat
4 S2OH

B: Metcon (Time)

3 rounds of
8 deadlift 205/155
6 burpee over bar
4 HSPU - strict

C: Back Squat (Build to a 5 rep AHAP, 15 min)

Back Squat

D: Muscle-ups (Take 10-15 min and work on weakness)

Muscle-ups

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

Whiteboard:

Tuesday, January 12, 2016

Male Clients

1

Brad
Mcpherson

5: 30 AM CrossFit

3 x 5 @ 185 lbs

1

David
Bosco

4:30 PM CrossFit

3 x 5 @ 185 lbs

1

Rob
Boek

4:30 PM CrossFit

3 x 5 @ 185 lbs

1

Robert
Ball

6:30 AM CrossFit

3 x 5 @ 185 lbs

2

Joe
Rayburn

6:30 PM CrossFit

3 x 5 @ 175 lbs

3

Joe
Vithayathil

11:30 AM CrossFit

3 x 5 @ 170 lbs

145,155,170

4

Aaron
Johnston

4:30 PM CrossFit

3 x 5 @ 155 lbs

4

Jeff
Hough

5: 30 AM CrossFit

3 x 5 @ 155 lbs

5

Rob
D'Angelo

4:30 PM CrossFit

3 x 5 @ 150 lbs

6

John
Rogacki

11:30 AM CrossFit

3 x 5 @ 145 lbs

6

Sean
Weeks

8:45 AM CrossFit

3 x 5 @ 145 lbs

7

Private

5: 30 AM CrossFit

3 x 5 @ 135 lbs

7

Chris
Pearcey

5: 30 AM CrossFit

3 x 5 @ 135 lbs

7

Fred
Peterson

5: 30 AM CrossFit

3 x 5 @ 135 lbs

7

Jason
Martin

4:30 PM CrossFit

3 x 5 @ 135 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

3 x 5 @ 135 lbs

7

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 5 @ 135 lbs

7

Kevin
Putnam

8:45 AM CrossFit

3 x 5 @ 135 lbs

7

Paul
Schopp

5:30 PM CrossFit

3 x 5 @ 135 lbs

7

Rich
Roskopf

11:30 AM CrossFit

3 x 5 @ 135 lbs

135/145/155

8

Andy
Mount

4:30 PM CrossFit

3 x 5 @ 125 lbs

9

Dylan
Graham

6:30 PM CrossFit

3 x 5 @ 115 lbs

9

Jens
Deppe

5: 30 AM CrossFit

3 x 5 @ 115 lbs

9

Scott
Vernon

8:45 AM CrossFit

3 x 5 @ 115 lbs

9

Zosimo
Lopez

6:30 PM CrossFit

3 x 5 @ 115 lbs

10

Dave
Mosher

8:45 AM CrossFit

3 x 5 @ 105 lbs

11

Shawn
Dannen

5:30 PM CrossFit

3 x 5 @ 75 lbs

12

Connor
Warren

5: 30 AM CrossFit

3 x 5 @ 65 lbs

dropped to 55 for the last set

13

Alonzo
Lopez

6:30 PM CrossFit

3 x 5 @ 21 lbs

14

Scott
Boss

5: 30 AM CrossFit

3 x 5 @ 0 lbs

DNP

14

Matthew
Zola

4:30 PM CrossFit

2 x 5 @ 95 lbs

14

Private

11:30 AM CrossFit

2 x 5 @ 105 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

3 x 5 @ 95 lbs

2

Beth
Poore

4:30 PM CrossFit

3 x 5 @ 85 lbs

2

Haley
Bury

6:30 PM CrossFit

3 x 5 @ 85 lbs

3

Chantell
Fukumae

6:30 PM CrossFit

3 x 5 @ 75 lbs

4

Dawna
Graham

6:30 AM CrossFit

3 x 5 @ 65 lbs

4

Jamie
Dannen

5:30 PM CrossFit

3 x 5 @ 65 lbs

4

Julie
Peterson

11:30 AM CrossFit

3 x 5 @ 65 lbs

4

Katelin
Turner

11:30 AM CrossFit

3 x 5 @ 65 lbs

4

Katie
Longto

4:30 PM CrossFit

3 x 5 @ 65 lbs

4

Krysta
Besser

8:45 AM CrossFit

3 x 5 @ 65 lbs

4

Private

6:30 PM CrossFit

3 x 5 @ 65 lbs

4

Nathalie
Mateer

5: 30 AM CrossFit

3 x 5 @ 65 lbs

4

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 65 lbs

5

Alina
Waldo

6:30 PM CrossFit

3 x 5 @ 55 lbs

5

Carole
Bertrand

11:30 AM CrossFit

3 x 5 @ 55 lbs

5

Jessica
Riordan

6:30 PM CrossFit

3 x 5 @ 55 lbs

5

Keesa
Garcia

5:30 PM CrossFit

3 x 5 @ 55 lbs

5

Paige
Ueltschey

5: 30 AM CrossFit

3 x 5 @ 55 lbs

5

Teresa
Morescalchi

8:45 AM CrossFit

3 x 5 @ 55 lbs