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Components

Metcon

Metcon

Metcon

2k Row

Metcon

Back Squat

Settings

Workout

Tues

Main WOD

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
4 power cleans 135/95
8 HSPU

Rest 4 min , then "B"

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
5 deadlifts 275/205
10 burpees
20 DUs

Rest 4 min then "C"

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
12 TTB
12 Goblet squats 53/35

Team training

A: 2k Row (Time)

Max Effort 2k Row

2k Row

B: Metcon (AMRAP - Rounds)

EMOM 20 of

Odd- 10 TTB + 5 ring dips
Even - 10 wallball 25/16 + 5 hspu

C: Back Squat (Build to a heavy 3 rep in 20 min)

Back Squat

Accessory Work

AA: Metcon (No Measure)

3 sets of
6 ring pullups @ 31X1
Rest 1 min
6 ring push ups @ 31X1
Rest 2 min

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

Whiteboard:

Tuesday, January 31, 2017

Male Clients

1

Joe
Vithayathil

11:30 AM CrossFit

7 + 0

2

Josh
Hackett

11:30 AM CrossFit

6 + 4

4 cleans

3

Mike
Ford

4:30 PM CrossFit

6 + 1

All UB Very little rest

4

John
Rogacki

11:30 AM CrossFit

6 + 0

HSPU's slow going

5

Nolan
Fisk

4:30 PM CrossFit

5 + 1

6

Private

4:30 PM CrossFit

4 + 8

7

Chris
Pearcey

6:30 AM CrossFit

4 + 2

8

Scott
Boss

4:30 PM CrossFit

4 + 0

9

Dean
Durfee

8:45 AM CrossFit

3 + 4

10

Carl
Hickerson

6:30 AM CrossFit

3 + 2

11

Rob
Boek

5: 30 AM CrossFit

2 + 6

12

Jens
Deppe

5: 30 AM CrossFit

7 + 0

#105

13

Private

8:45 AM CrossFit

6 + 1

14

Tim
Larkin

8:45 AM CrossFit

6 + 0

PC #105 Seated DB Shoulder Press #25s

15

Dave
Mosher

8:45 AM CrossFit

5 + 11

95# seated DB press 25#

16

Will
Mahoney

11:30 AM CrossFit

5 + 10

25#db, 105# pc

17

Jeff
Hough

11:30 AM CrossFit

5 + 8

135lb PC/30lb DB Press

18

Jamie
Grimm

6:45 PM CrossFit

5 + 5

dumbel press with 35s. power clean with 115

19

Private

5:30 PM CrossFit

5 + 4

20

Andrew
Yancy

5:30 PM CrossFit

5 + 0

115lb PC - 45lb DB

20

Jason
Martin

4:30 PM CrossFit

5 + 0

115 + 30lb db

21

Jonathan
Bermudez

5: 30 AM CrossFit

4 + 4

RX weight, 30# DB seated press

22

Jeremy
Rigdon

4:30 PM CrossFit

3 + 10

105#, hspu

23

Alex
Matsuda

5: 30 AM CrossFit

3 + 4

95#

Female Clients

1

Haley
Bury

6:45 PM CrossFit

7 + 4

2

Christine
Ford

4:30 PM CrossFit

5 + 8

3

Lissa
Wickstrom

5:30 PM CrossFit

5 + 6

4

Tracie
Miller

6:30 AM CrossFit

4 + 5

4 or 5 can't count

5

Su
Sparhawk

6:30 AM CrossFit

8 + 0

65#, 15# sdbp

6

Ali
Levy

6:45 PM CrossFit

7 + 4

85#, 15# sdbp

7

Lauren
Savoie

6:45 PM CrossFit

6 + 7

95# pc 20# seated dumbbell press

8

Jennifer
Larson

11:30 AM CrossFit

6 + 0

db #20 65# clean

9

Rana
Schnaubelt

11:30 AM CrossFit

5 + 5

4 hspu per rd

10

Chelsea
Kilway

4:30 PM CrossFit

5 + 4

11

Lindsay
Durfee

8:45 AM CrossFit

5 + 1

75# 20# db press

12

Colette
Matsuda

5: 30 AM CrossFit

3 + 0

95#, hspu w/ mat