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Components

Back Squat

Metcon

STRICT PRESS 1 x 3

Push Press

Metcon

Settings

Workout

Mon

Main WOD

A: Back Squat (Build to a heavy 3 rep in 15 min)

Back Squat

B: Metcon (Time)

3 rounds of
400m run
3 rounds of "Cindy"
5 pull up
10 push up
15 Air squats

You will run 400m, then perform 3 rounds of Cindy....that is 1 round

Team training

A: STRICT PRESS 1 x 3 (3 x 3 @ heavy)

Build to a 3 rep max

B: Push Press (3 x 3 , heavy)

Push Press

C: Metcon (Time)

4 rounds of
400m run
20 wallball UB
15 C2b pull ups
10 Box jumps 24/20

Cap - 18 min

Accessory Work

AA: Metcon (No Measure)

3 sets of
3 TGUs / arm - moderate
Rest 2 min
5 x BSS @ 2121 - use 20% BW in DBs
Rest 1 min

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

Whiteboard:

Monday, January 23, 2017

Male Clients

1

Andrew
Yancy

5:30 PM CrossFit

1 x 3 @ 315 lbs

1

David
Fisher

5: 30 AM CrossFit

1 x 3 @ 315 lbs

1

Josh
Hackett

11:30 AM CrossFit

1 x 3 @ 315 lbs

1

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 3 @ 315 lbs

45, 135, 185, 225, 275, 305, 315

2

Private

11:30 AM CrossFit

1 x 3 @ 305 lbs

2

Joe
Vithayathil

8:45 AM CrossFit

1 x 3 @ 305 lbs

3

Setha
Nhoung

5:30 PM CrossFit

1 x 3 @ 295 lbs

4

Adam
Michaud

6:30 AM CrossFit

1 x 3 @ 275 lbs

4

Dean
Durfee

6:45 PM CrossFit

1 x 3 @ 275 lbs

4

Jeff
Hough

11:30 AM CrossFit

1 x 3 @ 275 lbs

down to 12" box

5

Andy
Mount

4:30 PM CrossFit

1 x 3 @ 265 lbs

6

Fred
Peterson

6:45 PM CrossFit

1 x 3 @ 245 lbs

6

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 245 lbs

6

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 245 lbs

7

Chris
Pearcey

4:30 PM CrossFit

1 x 3 @ 235 lbs

Went light, second workout of day and post comp

7

Cody
Koenig

6:45 PM CrossFit

1 x 3 @ 235 lbs

7

Jamie
Grimm

6:45 PM CrossFit

1 x 3 @ 235 lbs

8

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 225 lbs

hit two at 275 and then one "hands free", so not counting it.

8

Will
Mahoney

11:30 AM CrossFit

1 x 3 @ 225 lbs

9

Private

5:30 PM CrossFit

1 x 3 @ 205 lbs

9

Paul
Schopp

5:30 PM CrossFit

1 x 3 @ 205 lbs

9

Tony
Kordosky

5:30 PM CrossFit

1 x 3 @ 205 lbs

10

Chip
Ueltschey

5: 30 AM CrossFit

1 x 3 @ 195 lbs

10

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 195 lbs

11

Alex
Matsuda

5: 30 AM CrossFit

1 x 3 @ 185 lbs

11

Private

5: 30 AM CrossFit

1 x 3 @ 185 lbs

11

Jens
Deppe

5: 30 AM CrossFit

1 x 3 @ 185 lbs

Failed on 3rd 195#

11

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 185 lbs

12

Private

4:30 PM CrossFit

1 x 3 @ 175 lbs

13

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 165 lbs

13

Sean
Weeks

11:30 AM CrossFit

1 x 3 @ 165 lbs

14

Private

8:45 AM CrossFit

1 x 3 @ 155 lbs

15

Jay
Davis

6:30 AM CrossFit

1 x 3 @ 135 lbs

16

Connor
Warren

5: 30 AM CrossFit

1 x 3 @ 125 lbs

17

Caplan
Matsuda

5:30 PM CrossFit

1 x 3 @ 80 lbs

Female Clients

1

Maggie
Beltran

5:30 PM CrossFit

1 x 3 @ 225 lbs

2

Haley
Bury

6:45 PM CrossFit

1 x 3 @ 195 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 185 lbs

3

Tracie
Miller

6:30 AM CrossFit

1 x 3 @ 185 lbs

4

Ali
Levy

6:45 PM CrossFit

1 x 3 @ 180 lbs

4

Katelin
Turner

6:45 PM CrossFit

1 x 3 @ 180 lbs

5

Courtney
Floersch

6:45 PM CrossFit

1 x 3 @ 175 lbs

6

Christine
Ford

4:30 PM CrossFit

1 x 3 @ 165 lbs

7

Lissa
Wickstrom

5:30 PM CrossFit

1 x 3 @ 145 lbs

8

Lisa
Romary

8:45 AM CrossFit

1 x 3 @ 140 lbs

9

Megan
Nhoung

5:30 PM CrossFit

1 x 3 @ 135 lbs

9

Paige
Ueltschey

5: 30 AM CrossFit

1 x 3 @ 135 lbs

10

Lindsay
Durfee

8:45 AM CrossFit

1 x 3 @ 125 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 125 lbs

11

Jennifer
Larson

11:30 AM CrossFit

1 x 3 @ 115 lbs

12

Krysta
Besser

8:45 AM CrossFit

1 x 3 @ 105 lbs

13

Su
Sparhawk

5:30 PM CrossFit

1 x 3 @ 85 lbs