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Components

Planks ME

Pull-ups

Weighted Pull-ups

6 Rnds + 1 mile

Row Intervals 5 x 500 M

Settings

Workout

1/24/2017

Yoga/Mobility

Foam Rolls Lats
-2 Minutes each side

Warm-up

Thruster Warm up

2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters

Skill/Strength

Planks ME

3 Sets of Max Effort Planks High or Low.

RX+: TRX Straps or Rings

Pull-ups (3x8)

Pull-ups

Weighted Pull-ups (3x8)

The Strict Pull-up

WOD

6 Rnds + 1 mile (Time)

6 Rounds (11 minute cap)
20 Double Unders
10 Thrusters, 115/85
Rest 2 Minutes past 11 min cap
1 Mile Run

Run and WOD are TWO SEPERATE Scores. "Add Performance", "Metcon", "1-mile run", "ADD."

Superhero Training

Row Intervals 5 x 500 M (Time)

5 x 500 Meter row
do a 500 M row then rest for 1:30

Rx:damper 8
Rx+:damper 9+
Record TOTAL time including the rest period

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

Whiteboard:

Tuesday, January 24, 2017

Male Clients

1

Private

5:20 PM CrossFit

1 x 124

2

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

3 x 120

high plank ground

2

King
Ray

5:20 PM CrossFit

3 x 120

45 lb plate 15 seconds on, 15 seconds off

2

Matt
Elbus

9:30 AM CrossFit

3 x 120

3

Peter
Kober

4:10PM CrossFit

3 x 110

125, 120, 110

4

Brendon
Jimenez

Lift Sesh w/ Jared 3PM-4P...

3 x 90

4

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 90

4

Jordan
Brewer

Lift Sesh w/ Jared 3PM-4P...

1 x 90

60, 90, 70

5

Brett
Simmon

5:20 PM CrossFit

3 x 63

6

Kevin
Martinez

9:30 AM CrossFit

1 x 48

40,40,47 TRX straps

7

LLOYD
HARRIS

6:30 PM CrossFit

3 x 1

full side planks

8

George
Bell

5:20 AM CrossFit

3 x 120

8

John
Schwall

5:20 AM CrossFit

3 x 120

9

lance
cartwright

6:30 AM CrossFit

1 x 57

10

Kyle
Kras

5:20 AM CrossFit

3 x 1

10

Matt
Osborn

6:30 PM CrossFit

3 x 1

best 60 sec with 25lb

11

Josh
Davlin

6:30 PM CrossFit

3 x 0

with TRX

11

Seth
Montes

6:30 PM CrossFit

3 x 0

60 sec each set

Female Clients

1

Tracy
Auber

5:20 AM CrossFit

1 x 180

2

Janet
James

5:20 AM CrossFit

1 x 128

1:40, 1:30. High planks

3

Private

4:10PM CrossFit

3 x 120

4

Estrella ...
Perez

9:30 AM CrossFit

3 x 120

4

hannah
kirk

4:10PM CrossFit

1 x 120

120 60 110

4

Hannah
Watkins

4:10PM CrossFit

3 x 120

5

Emily
Hilton

9:30 AM CrossFit

1 x 110

64 70

6

Heather
Powell

4:10PM CrossFit

3 x 95

7

Sayde
Brandt

4:10PM CrossFit

1 x 90

90, 89, 80

8

Marie
Perez

9:30 AM CrossFit

3 x 86

9

Katie
Jaquet

4:10PM CrossFit

1 x 85

1x60, 1x65

10

Brandi
Schwall

5:20 AM CrossFit

3 x 80

11

Bianca
Weber

5:20 PM CrossFit

3 x 70

12

Leianna
Cooper

6:30 PM CrossFit

1 x 66

1 x61 1 x63

13

Cara
Lopez

6:30 PM CrossFit

1 x 65

14

Christina
Tovar

5:20 PM CrossFit

3 x 63

14

Tabitha
Erickson

6:30 AM CrossFit

3 x 63

15

mashaya
swenson

4:10PM CrossFit

3 x 60

15

Nicole
Spears

4:10PM CrossFit

3 x 60

15

niki
spears

4:10PM CrossFit

3 x 60

15

Private

5:20 PM CrossFit

1 x 60

16

Buffie
Plack

6:30 PM CrossFit

1 x 49

40 38

17

Morgan
White

9:30 AM CrossFit

2 x 45

18

Paige
Mouledous

6:30 AM CrossFit

2 x 40