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Components

Back Squat

Deadlift

Metcon

Hang Power Snatch

Metcon

Toes-To-Bar

Settings

Workout

Mon

Main WOD

A: Back Squat (3 x 5 @ 70% , rest 2 b/t - 15 min)

Back Squat

B: Deadlift (3 x 5 @ 70% , rest 2 b/t - 15 min)

Deadlift

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
8 thrusters 100/70
8 C2B pull ups

Rx+ - 115/80 UB
C2B UB

Team training

A: Hang Power Snatch (Build to a 3 rep in 15 min)

Hang Power Snatch

B: Metcon (3 Rounds for time)

3 sets each for times of
30-25 cal AD / 25-20 assault
15 hang power snatch 95/65
10 HSPU
Rest 3 min b/t

C: Toes-To-Bar (Clusters 5.5.5 x 3 ; add from last)

Toes-To-Bar

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

Whiteboard:

Monday, February 01, 2016

Male Clients

1

Joe
Rayburn

6:30 PM CrossFit

3 x 5 @ 255 lbs

2

Brad
Mcpherson

5: 30 AM CrossFit

3 x 5 @ 245 lbs

3

Rich
Roskopf

11:30 AM CrossFit

3 x 5 @ 235 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

3 x 5 @ 230 lbs

5

Aaron
Johnston

11:30 AM CrossFit

3 x 5 @ 225 lbs

5

Dave
Anderson

4:30 PM CrossFit

3 x 5 @ 225 lbs

5

Dean
Durfee

5: 30 AM CrossFit

3 x 5 @ 225 lbs

185, 205, 225

5

Private

4:30 PM CrossFit

3 x 5 @ 225 lbs

5

Rob
D’Angelo

4:30 PM CrossFit

3 x 5 @ 225 lbs

185,205,225

6

Adam
Michaud

11:30 AM CrossFit

3 x 5 @ 205 lbs

6

Daniel
Thompson

11:30 AM CrossFit

3 x 5 @ 205 lbs

That was surprising

7

Jeremy
Rigdon

4:30 PM CrossFit

3 x 5 @ 195 lbs

8

Private

5: 30 AM CrossFit

3 x 5 @ 185 lbs

8

Chris
Pearcey

5: 30 AM CrossFit

3 x 5 @ 185 lbs

8

Fred
Peterson

6:30 AM CrossFit

3 x 5 @ 185 lbs

Hotel gym

8

Mathew
Warren

5: 30 AM CrossFit

3 x 5 @ 185 lbs

8

Matthew
Zola

6:30 PM CrossFit

3 x 5 @ 185 lbs

9

Joe
Bell

4:30 PM CrossFit

3 x 5 @ 175 lbs

9

Todd
Findlay

4:30 PM CrossFit

3 x 5 @ 175 lbs

10

Dylan
Graham

6:30 PM CrossFit

3 x 5 @ 165 lbs

11

Dave
Mosher

8:45 AM CrossFit

3 x 5 @ 155 lbs

1 @ 145 2@155

11

Jonathan
Bermudez

8:45 AM CrossFit

3 x 5 @ 155 lbs

11

Private

8:45 AM CrossFit

3 x 5 @ 155 lbs

12

Ram
Hernandez

5: 30 AM CrossFit

3 x 5 @ 145 lbs

135 first two sets, 145 last set

12

Sean
Weeks

11:30 AM CrossFit

3 x 5 @ 145 lbs

13

Private

5:30 PM CrossFit

3 x 5 @ 135 lbs

13

Private

11:30 AM CrossFit

3 x 5 @ 135 lbs

13

Scott
Vernon

11:30 AM CrossFit

3 x 5 @ 135 lbs

14

Shawn
Dannen

5:30 PM CrossFit

3 x 5 @ 95 lbs

15

John
Rogacki

11:30 AM CrossFit

2 x 5 @ 190 lbs

185/190/190

15

JP
Zbylut

5: 30 AM CrossFit

2 x 5 @ 255 lbs

+ 1 @235

15

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 205 lbs

1x3@200, 1x3@195

15

Scott
Boss

5: 30 AM CrossFit

1 x 5 @ 205 lbs

185(2), 205

Female Clients

1

Beth
Poore

5:30 PM CrossFit

3 x 5 @ 145 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 140 lbs

3

Melissa
Griffin

6:30 AM CrossFit

3 x 10 @ 135 lbs

3

Dawna
Graham

11:30 AM CrossFit

3 x 5 @ 135 lbs

4

Chantell
Fukumae

6:30 PM CrossFit

3 x 5 @ 125 lbs

4

Haley
Bury

6:30 PM CrossFit

3 x 5 @ 125 lbs

4

Karen
Mount

11:30 AM CrossFit

3 x 5 @ 125 lbs

4

Krysta
Besser

8:45 AM CrossFit

3 x 5 @ 125 lbs

4

Private

6:30 PM CrossFit

3 x 5 @ 125 lbs

5

Lindsay
Durfee

8:45 AM CrossFit

3 x 5 @ 105 lbs

Next time I will listen when Krysta tells me I can do more. 😑

5

Lisa
Romary

8:45 AM CrossFit

3 x 5 @ 105 lbs

5

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 5 @ 105 lbs

6

Jamie
Dannen

5:30 PM CrossFit

3 x 5 @ 95 lbs

6

Laura
D’Angelo

8:45 AM CrossFit

3 x 5 @ 95 lbs

6

Paige
Ueltschey

5: 30 AM CrossFit

3 x 5 @ 95 lbs

7

Deb
Reser

4:30 PM CrossFit

3 x 5 @ 85 lbs

7

Kaco
Newbury

11:30 AM CrossFit

3 x 5 @ 85 lbs

8

Anu
Balu

5: 30 AM CrossFit

5 x 5 @ 75 lbs

Started with the 35# and built up.

9

Meihui
Li

5:30 PM CrossFit

3 x 5 @ 58 lbs

10

Carole
Bertrand

6:30 PM CrossFit

3 x 5 @ 55 lbs

11

Private

6:30 AM CrossFit

3 x 5 @ 45 lbs

12

Private

11:30 AM CrossFit

2 x 5 @ 155 lbs