Public Whiteboard

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Components

Back Squat

Metcon

Hang Power Clean

Metcon

Front Squat

Metcon

Settings

Workout

Tues

Main WOD

A: Back Squat (5 -3-1 , rest 2 min b/t sets)

Back Squat

5 x 60%
3 x 75%
1 x 90%+

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 of
50 DUs
35 KB sw russian 53/35
20 pull ups

Rx+ -
All DUs UB
70/53 KB
All pullups UB

C: Hang Power Clean (EMOM 6 x 5 reps)

Hang Power Clean

Team training

A: Metcon (AMRAP - Rounds)

EMOM 12 of
10 TTB
5 deadlifts 225/155

B: Front Squat (10-7-5-3-1 , AHAP)

Front Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
5 bar MU
5 box jumps 30/24

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

Whiteboard:

Tuesday, January 17, 2017

Male Clients

1

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 335 lbs

1

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 335 lbs

2

Josh
Hackett

8:45 AM CrossFit

1 x 1 @ 325 lbs

3

Zachary
Grosshandler

11:30 AM CrossFit

1 x 3 @ 295 lbs

3

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 295 lbs

4

Aaron
Johnston

4:30 PM CrossFit

1 x 2 @ 285 lbs

4

Andy
Mount

4:30 PM CrossFit

1 x 1 @ 285 lbs

4

Private

4:30 PM CrossFit

1 x 1 @ 285 lbs

5

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 280 lbs

185, 230, 280. SHould have gone heavier, really easy

6

Dean
Durfee

11:30 AM CrossFit

1 x 3 @ 275 lbs

255x3 225x5 185x5

6

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 275 lbs

6

Hugo
Cerda jr

11:30 AM CrossFit

1 x 1 @ 275 lbs

6

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 275 lbs

5@225/3@255/1@275

7

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 255 lbs

3x215,5x185

8

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 250 lbs

9

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 215 lbs

9

Tim
Larkin

11:30 AM CrossFit

1 x 1 @ 215 lbs

10

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 205 lbs

10

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 205 lbs

11

Private

5: 30 AM CrossFit

1 x 1 @ 185 lbs

11

Will
Mahoney

11:30 AM CrossFit

1 x 1 @ 185 lbs

12

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 175 lbs

12

Private

8:45 AM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Haley
Bury

11:30 AM CrossFit

1 x 1 @ 225 lbs

Failed 235

1

Maggie
Beltran

5:30 PM CrossFit

1 x 1 @ 225 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 215 lbs

3

Ali
Levy

5:30 PM CrossFit

1 x 1 @ 185 lbs

3

Tracie
Miller

8:45 AM CrossFit

1 x 1 @ 185 lbs

4

Piper
Huber

6:45 PM CrossFit

1 x 1 @ 155 lbs

5@115, 3@135, 1@155

5

Jen
Thomason

11:30 AM CrossFit

1 x 1 @ 145 lbs

6

Lindsay
Durfee

4:30 PM CrossFit

1 x 1 @ 135 lbs

6

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 135 lbs

85,115,

7

Chelsea
Kilway

8:45 AM CrossFit

1 x 1 @ 125 lbs

8

Dawna
Graham

8:45 AM CrossFit

4 x 7 @ 115 lbs

9

Karol
Anderson

4:30 PM CrossFit

1 x 1 @ 75 lbs

55, 65 #