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Components

Push Press

Metcon

Metcon

Metcon

Settings

Workout

Mon

Main WOD

A: Push Press (EMOM 8 x 5 reps )

Push Press

B: Metcon (Time)

3 RFT of
50/40 cal row
100 DUs
50 alt lunges

Cap - 21 min
Rx+ - 150 DUs
Lunges w/ KB - 35/26

Scale as needed to finish
If you DNF , you did not scale as needed

Team training

A: Metcon (Time)

21-15-9 of
HSPU
Hang power cleans
21- 135/95
15- 185/135
9- 205/155

10 min cap

Rest 10 min after "A"

B: Metcon (Time)

21-15-9 of
Cal row
Thrusters 115/75
C2B pullups / pull ups

10 min cap

Accessory Work

AA: Metcon (No Measure)

3 sets of

Cossack lunge w/KB 35/26 x 10/leg
Rest 1 min
Bottoms up KB press @ 31X1 x 8/arm
Rest 2 min

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

Whiteboard:

Monday, January 16, 2017

Male Clients

1

Robert
Ball

11:30 AM CrossFit

1 x 5 @ 195 lbs

2

Tom
Holt

4:30 PM CrossFit

1 x 5 @ 175 lbs

3

Joe
Vithayathil

11:30 AM CrossFit

1 x 5 @ 165 lbs

2 sets at 165, started 135

4

Aaron
Johnston

8:45 AM CrossFit

1 x 5 @ 160 lbs

5

Jeff
Hough

11:30 AM CrossFit

3 x 5 @ 155 lbs

2@135/2@145/3@155/1@135

6

Private

4:30 PM CrossFit

1 x 5 @ 145 lbs

7

Chris
Pearcey

8:45 AM CrossFit

3 x 5 @ 135 lbs

95, 115, 135

7

Dean
Durfee

5:30 PM CrossFit

1 x 5 @ 135 lbs

las2 2 @ 145

7

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 135 lbs

7

Rob
D'Angelo

4:30 PM CrossFit

1 x 5 @ 135 lbs

95, 105, 115,125, 135

7

Scott
Boss

4:30 PM CrossFit

1 x 5 @ 135 lbs

95,105,105,115,115,125,125,135

7

Todd
Findlay

8:45 AM CrossFit

1 x 5 @ 135 lbs

8

Dave
Mosher

8:45 AM CrossFit

8 x 5 @ 125 lbs

1 at 125,2 at 115,5 at 105

8

Mathew
Warren

8:45 AM CrossFit

1 x 5 @ 125 lbs

8

Private

8:45 AM CrossFit

1 x 5 @ 125 lbs

8

Setha
Nhoung

5:30 PM CrossFit

1 x 5 @ 125 lbs

First couple at 135.

9

Dave
Anderson

4:30 PM CrossFit

6 x 5 @ 110 lbs

10

Will
Mahoney

8:45 AM CrossFit

8 x 5 @ 105 lbs

10

Private

5: 30 AM CrossFit

3 x 5 @ 105 lbs

11

Private

5: 30 AM CrossFit

2 x 5 @ 100 lbs

12

Brian
Niepoky

11:30 AM CrossFit

1 x 5 @ 95 lbs

13

Ken
Borst

11:30 AM CrossFit

1 x 5 @ 85 lbs

I'm weak!!

13

Sean
Weeks

11:30 AM CrossFit

1 x 5 @ 85 lbs

14

Connor
Warren

8:45 AM CrossFit

8 x 5 @ 45 lbs

Female Clients

1

Jen
Thomason

8:45 AM CrossFit

1 x 5 @ 90 lbs

2

Krysta
Besser

4:30 PM CrossFit

1 x 5 @ 75 lbs

2

Lindsay
Durfee

5:30 PM CrossFit

1 x 5 @ 75 lbs

3

Ali
Levy

5:30 PM CrossFit

8 x 5 @ 65 lbs

3

Kelsae
Stentzel

8:45 AM CrossFit

8 x 5 @ 65 lbs

3

Lisa
Romary

8:45 AM CrossFit

8 x 5 @ 65 lbs

4

Megan
Nhoung

5:30 PM CrossFit

1 x 5 @ 55 lbs