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Components

Deadlift

Metcon

Snatch drop and Sotts ...

Metcon

Metcon

Settings

Workout

Tues

Main WOD

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

Deadlift

B: Metcon (Time)

30-20-10 of
Deadlift 185/115
Box jumps 24/20

Skill

Team training

A: Snatch drop and Sotts press (Build for 15 min)

Perform 1 drop snatch , once in bottom position perform 3 Sotts presses

B: Metcon (Time)

15-12-9 of
Thrusters 135/95
Ring MU
Scale MUs - do not spend more than 2 min on any set

C: Metcon (Time)

After 10 min rest from "A"
15-12-9 of
Deadlift 275/205
Burpee over bar

Accessory Work

AA: Metcon (No Measure)

3 sets of
20 banded ext. rotations / arm
Rest 1 min
20 hip extensions weighted
Rest 2 min

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

Whiteboard:

Tuesday, January 24, 2017

Male Clients

1

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 415 lbs

2

Andrew
Yancy

5:30 PM CrossFit

1 x 3 @ 405 lbs

3

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 400 lbs

4

Dean
Durfee

6:45 PM CrossFit

1 x 3 @ 375 lbs

5

John
Floersch

4:30 PM CrossFit

1 x 3 @ 365 lbs

5

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 365 lbs

5

Paul
Schopp

5:30 PM CrossFit

1 x 3 @ 365 lbs

5

Todd
Findlay

4:30 PM CrossFit

1 x 3 @ 365 lbs

6

Andy
Mount

4:30 PM CrossFit

1 x 3 @ 355 lbs

7

Jeff
Hough

11:30 AM CrossFit

1 x 3 @ 345 lbs

8

Private

4:30 PM CrossFit

1 x 3 @ 335 lbs

8

Hugo
Cerda jr

4:30 PM CrossFit

1 x 3 @ 335 lbs

9

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 325 lbs

Still taking it easy, felt somewhat easy

9

Scott
Boss

6:30 AM CrossFit

1 x 3 @ 325 lbs

10

Private

5: 30 AM CrossFit

1 x 3 @ 315 lbs

11

Jens
Deppe

11:30 AM CrossFit

1 x 3 @ 305 lbs

11

Sean
Weeks

11:30 AM CrossFit

1 x 3 @ 305 lbs

11

Tim
Larkin

8:45 AM CrossFit

1 x 3 @ 305 lbs

12

Rob
D'Angelo

5:30 PM CrossFit

1 x 3 @ 295 lbs

13

Cody
Koenig

6:45 PM CrossFit

1 x 3 @ 275 lbs

13

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 275 lbs

13

Jamie
Grimm

6:45 PM CrossFit

1 x 3 @ 275 lbs

13

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 275 lbs

13

Will
Mahoney

11:30 AM CrossFit

1 x 3 @ 275 lbs

14

Andy
Lowrey

11:30 AM CrossFit

1 x 3 @ 265 lbs

14

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 265 lbs

15

Private

8:45 AM CrossFit

1 x 3 @ 225 lbs

16

Kush
Pathak

5:30 PM CrossFit

1 x 3 @ 195 lbs

17

Ram
Hernandez

5: 30 AM CrossFit

1 x 5 @ 145 lbs

Light comeback

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

1 x 3 @ 275 lbs

2

Kathy
Lohne

8:45 AM CrossFit

1 x 3 @ 245 lbs

3

Haley
Bury

6:45 PM CrossFit

1 x 3 @ 235 lbs

3

Maggie
Beltran

5:30 PM CrossFit

1 x 3 @ 235 lbs

3

Private

6:45 PM CrossFit

1 x 3 @ 235 lbs

3

Rana
Schnaubelt

11:30 AM CrossFit

1 x 3 @ 235 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 230 lbs

5

Tracie
Miller

6:30 AM CrossFit

1 x 3 @ 225 lbs

6

miki
hipp

6:45 PM CrossFit

1 x 3 @ 215 lbs

7

Ali
Levy

6:45 PM CrossFit

1 x 3 @ 210 lbs

8

Lissa
Wickstrom

5:30 PM CrossFit

1 x 3 @ 205 lbs

8

Piper
Huber

6:45 PM CrossFit

1 x 3 @ 205 lbs

9

Kate
Kauffman

5: 30 AM CrossFit

1 x 3 @ 200 lbs

9

Su
Sparhawk

6:30 AM CrossFit

1 x 3 @ 200 lbs

10

Cheri
Lebrun

5: 30 AM CrossFit

1 x 3 @ 185 lbs

10

Courtney
Floersch

6:45 PM CrossFit

1 x 3 @ 185 lbs

10

Paige
Ueltschey

5: 30 AM CrossFit

1 x 3 @ 185 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 185 lbs

11

Karol
Anderson

4:30 PM CrossFit

1 x 3 @ 175 lbs

12

Chelsea
Kilway

5: 30 AM CrossFit

1 x 3 @ 165 lbs

Wasn't feeling great this am.

13

Nathalie
Mateer

5: 30 AM CrossFit

1 x 3 @ 155 lbs

14

Claire
Alexander

11:30 AM CrossFit

1 x 3 @ 145 lbs

14

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 145 lbs

15

Shannon
Wiltz

8:45 AM CrossFit

1 x 3 @ 125 lbs