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Components

Squat Clean Thruster

Metcon

Metcon

Settings

Workout

Fri

Main WOD

A: Squat Clean Thruster (Build to a max in 12 min)

Squat Clean Thruster

B: Metcon (Time)

21 thusters 105/70
400m run
15 thusters
400m run
9 thrusters
400m run

Rx+ - 135/95

Team training

A: Metcon (No Measure)

3 sets of
IYTs x 10
Rest 1 min
1 leg KB deadlift x 10/leg
Rest 1 min

B: Metcon (AMRAP - Reps)

With a partner , one working at a time.....on a running clock
0-9 min - 100 hang power cleans
135/95
In time remaining max rep pushups
Min 10-19 - 100 S2OH 135/95
In time remaining max rep TTB
Min 20-29 - 100 DL 225/155
In time remaining max rep air squat
Score is total reps after each set of 100s

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

Whiteboard:

Friday, January 20, 2017

Male Clients

1

John
Floersch

11:30 AM CrossFit

1 x 1 @ 245 lbs

2

Joe
McCoy

4:30 PM CrossFit

1 x 1 @ 235 lbs

3

John
Alanis

6:30 AM CrossFit

1 x 1 @ 225 lbs

4

Chad
Judy

8:45 AM CrossFit

1 x 1 @ 205 lbs

4

christopher
camp

11:30 AM CrossFit

1 x 1 @ 205 lbs

4

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 205 lbs

4

Drew
Rivera

8:45 AM CrossFit

1 x 1 @ 205 lbs

4

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 205 lbs

4

Ryan
Hess

4:30 PM CrossFit

1 x 1 @ 205 lbs

4

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 1 @ 205 lbs

5

Dylan
Graham

4:30 PM CrossFit

1 x 1 @ 185 lbs

5

HP
Park

4:30 PM CrossFit

1 x 1 @ 185 lbs

6

Hugo
Cerda jr

5: 30 AM CrossFit

1 x 1 @ 175 lbs

Missed at 185

6

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 175 lbs

7

Fred
Peterson

4:30 PM CrossFit

1 x 1 @ 170 lbs

8

Private

11:30 AM CrossFit

1 x 1 @ 165 lbs

8

Jamie
Grimm

6:45 PM CrossFit

1 x 1 @ 165 lbs

9

Jason
Martin

4:30 PM CrossFit

2 x 1 @ 155 lbs

sticky

10

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 145 lbs

Missed press half of 155

10

Tim
Larkin

8:45 AM CrossFit

1 x 1 @ 145 lbs

failed@150

11

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 135 lbs

11

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 135 lbs

11

Private

5: 30 AM CrossFit

1 x 1 @ 135 lbs

12

Private

8:45 AM CrossFit

1 x 1 @ 115 lbs

12

Will
Mahoney

11:30 AM CrossFit

1 x 1 @ 115 lbs

13

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 105 lbs

14

Jay
Davis

6:30 AM CrossFit

1 x 1 @ 95 lbs

went back down to work on form.

15

Connor
Warren

5: 30 AM CrossFit

1 x 1 @ 90 lbs

Female Clients

1

Katelin
Turner

8:45 AM CrossFit

1 x 1 @ 140 lbs

took a few steps at the top...135# was solid though.

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 135 lbs

3

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 115 lbs

Failed 125

4

Private

6:45 PM CrossFit

1 x 1 @ 105 lbs

4

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 105 lbs

4

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 105 lbs

5

Anu
Balu

6:30 AM CrossFit

1 x 1 @ 100 lbs

95x2,85x2,75x2,65x2,55x2

5

Jen
Thomason

5: 30 AM CrossFit

1 x 1 @ 100 lbs

6

Ali
Levy

6:45 PM CrossFit

1 x 1 @ 95 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 95 lbs

6

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 95 lbs

6

Piper
Huber

6:45 PM CrossFit

1 x 1 @ 95 lbs

7

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 85 lbs

7

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 85 lbs