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Components

Power Clean & Jerk Waves

Pull up / HSPU super set

Metcon

PC / FS / PJ

Metcon

Metcon

Settings

Workout

Fri

Main WOD

Weightlifting

A: Power Clean & Jerk Waves (EMOM 10 x 1 , build from 70%)

1 Rep @60%
1 Rep @65%
1 Rep @70%
1 Rep @75%

-Rest 1:00-2:00-

1 Rep @70%
1 Rep @75%
1 Rep @80%
1 Rep @85%

- Rest 1:00-2:00-
1 Rep @75%
1 Rep @80%
1 Rep @85%
1 Rep @85-90%

B: Pull up / HSPU super set (AMRAP 10 (8 / 4 ) , scale 12/8)

Move from pull up immediately into HSPU, rest/break as little as possible

C: Metcon (Time)

60 cal row for time

Team training

A: PC / FS / PJ (3 rounds AHAP , rest 90s b/t sets)

3 power cleans
3 front squats
3 push jerks

B: Metcon (Time)

21-15-9 of
HSPU
Box jumps 24/20

C: Metcon (AMRAP - Rounds and Reps)

20 pull ups
2 squat cleans 225/155
AMRAP 10

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

Whiteboard:

Friday, January 29, 2016

Male Clients

1

Rich
Roskopf

11:30 AM CrossFit

1 x 1 @ 205 lbs

165x3 175x3 185x2 195x1 205x1

2

Jason
Roraback

5: 30 AM CrossFit

1 x 1 @ 200 lbs

7x155 / 2x185 / 1x200

3

HP
Park

8:45 AM CrossFit

1 x 1 @ 195 lbs

135*2, 155*2, 175*2, 185*3, 195

4

Adam
Michaud

11:30 AM CrossFit

1 x 1 @ 185 lbs

add 10# alternate rounds

4

Dean
Durfee

8:45 AM CrossFit

1 x 1 @ 185 lbs

135 x2, 155x2, 165x3 175x2, 185x1

4

Joe
Rayburn

6:30 PM CrossFit

1 x 1 @ 185 lbs

4

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 185 lbs

Started light, ended light

4

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 185 lbs

135(3), 155(3), 165(2), 185

5

Private

4:30 PM CrossFit

1 x 1 @ 175 lbs

5

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 175 lbs

Build from 135

6

Jason
Martin

4:30 PM CrossFit

2 x 1 @ 145 lbs

7

Private

8:45 AM CrossFit

5 x 1 @ 135 lbs

7

Joe
Bell

4:30 PM CrossFit

1 x 10 @ 135 lbs

7

Chris
Pearcey

5: 30 AM CrossFit

1 x 1 @ 135 lbs

2X95, 4X115, 4X135

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 135 lbs

95,105,115, 3x125, 4x135

7

Ted
Hanik

11:30 AM CrossFit

1 x 1 @ 135 lbs

8

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 125 lbs

9

Matthew
Zola

4:30 PM CrossFit

6 x 1 @ 115 lbs

9

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 115 lbs

1@65 2@75 2@95 5@115

9

Scott
Vernon

11:30 AM CrossFit

1 x 1 @ 115 lbs

10

Daniel
Thompson

11:30 AM CrossFit

10 x 1 @ 105 lbs

Ramp up from 65 1st set to 105 3rd set

10

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 105 lbs

10

Brian
Niepoky

5: 30 AM CrossFit

1 x 1 @ 105 lbs

11

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 100 lbs

Female Clients

1

miki
hipp

11:30 AM CrossFit

1 x 1 @ 130 lbs

2

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 120 lbs

2

Katelin
Turner

6:30 PM CrossFit

1 x 1 @ 120 lbs

100; 110; 115; 120

2

Sarah
Allgood

11:30 AM CrossFit

1 x 1 @ 120 lbs

90, 90, 100, 100, 105, 105, 110, 110, 115, 120

3

Chantell
Fukumae

5: 30 AM CrossFit

1 x 1 @ 115 lbs

85,85,95,95,105,105,105,115,115,115

4

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 110 lbs

85,85,105,105,110,110

5

Private

11:30 AM CrossFit

1 x 1 @ 105 lbs

5

Karen
Mount

11:30 AM CrossFit

1 x 1 @ 105 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 105 lbs

75,80(2),85(2),90(2),95,100,105

6

Jennifer
Lee

4:30 PM CrossFit

1 x 1 @ 100 lbs

75, 75, 85, 85, 90, 95, 100, 100, 100, 100

7

Erin
Rabidoux

5:30 PM CrossFit

1 x 1 @ 95 lbs

7

Katelyn
Eisenhooth

6:30 PM CrossFit

1 x 1 @ 95 lbs

7

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 95 lbs

75,85,95

7

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 95 lbs

4@65#,3@75#,2@85#,1@95#

8

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 90 lbs

75,85,90

9

Keesa
Garcia

5:30 PM CrossFit

1 x 1 @ 80 lbs

10

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 75 lbs

started at 55lbs last 5 with 75 lbs

11

Deb
Reser

4:30 PM CrossFit

1 x 1 @ 72.5 lbs

3=55, 3=65, 3=70

12

Kari
Roraback

5: 30 AM CrossFit

1 x 1 @ 70 lbs

65 X 6, 70 X4

12

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 70 lbs

13

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 65 lbs

70 for last 4

14

Stephanie
Speros

6:30 PM CrossFit

1 x 1 @ 35 lbs