Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean and Jerk

CrossFit Games Open 15.4

CrossFit Games Open 15.4

Metcon

Back Squat

Handstand Walk

Settings

Workout

Tues

Main WOD

A: Clean and Jerk (EMOM 6 x 3 reps @ 60% - build)

Clean and Jerk

B: CrossFit Games Open 15.4 (AMRAP - Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Team training

A: CrossFit Games Open 15.4 (AMRAP - Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

B: Metcon (Time)

10 rounds of
3/2 MU ring
10 TTB
Each time you break on a movement , perform 20 DUs

C: Back Squat (5 x 70%,3 x 80%, 1 x 90%+, 1 x 20ahap)

Back Squat

Accessory Work

AA: Handstand Walk (20 min practice)

Handstand Walk

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

Whiteboard:

Tuesday, February 07, 2017

Male Clients

1

Dean
Durfee

11:30 AM CrossFit

1 x 3 @ 175 lbs

2

HP
Park

4:30 PM CrossFit

1 x 3 @ 165 lbs

3

Jeff
Hough

11:30 AM CrossFit

4 x 3 @ 155 lbs

2@135

3

Aaron
Johnston

11:30 AM CrossFit

1 x 3 @ 155 lbs

135X2 155X4

3

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 155 lbs

3

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 155 lbs

2@135 2@145 2@155

4

Private

4:30 PM CrossFit

4 x 3 @ 135 lbs

4

Josh
Hackett

8:45 AM CrossFit

1 x 3 @ 135 lbs

Started at 115 for first 2 sets, then went up to 135.

4

Matt
Savoie

6:45 PM CrossFit

1 x 3 @ 135 lbs

4

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 135 lbs

115(2),135(4)

5

Adam
Michaud

6:30 AM CrossFit

4 x 3 @ 125 lbs

5

Jens
Deppe

11:30 AM CrossFit

4 x 3 @ 125 lbs

1x95 1x115 4x125

5

Chris
Pearcey

6:30 AM CrossFit

2 x 3 @ 125 lbs

5

Jason
Martin

4:30 PM CrossFit

2 x 3 @ 125 lbs

6

Matthew
Zola

5:30 PM CrossFit

3 x 3 @ 115 lbs

6

Jamie
Grimm

6:45 PM CrossFit

1 x 3 @ 115 lbs

6

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 115 lbs

7

Private

5: 30 AM CrossFit

4 x 3 @ 105 lbs

8

Private

8:45 AM CrossFit

6 x 3 @ 95 lbs

8

Paul
Schopp

5:30 PM CrossFit

6 x 3 @ 95 lbs

2 rounds @105

8

Will
Mahoney

11:30 AM CrossFit

6 x 3 @ 95 lbs

8

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

3 x 3 @ 125 lbs

1

miki
hipp

5:30 PM CrossFit

2 x 3 @ 125 lbs

2

Katelin
Turner

6:45 PM CrossFit

1 x 3 @ 115 lbs

3

Lauren
Savoie

6:45 PM CrossFit

1 x 3 @ 105 lbs

4

Rana
Schnaubelt

4:30 PM CrossFit

2 x 3 @ 95 lbs

4

Lissa
Wickstrom

5:30 PM CrossFit

1 x 3 @ 95 lbs

5

Tracie
Miller

8:45 AM CrossFit

6 x 3 @ 85 lbs

5

Lindsay
Durfee

11:30 AM CrossFit

1 x 3 @ 85 lbs

6

Jen
Thomason

5: 30 AM CrossFit

1 x 3 @ 75 lbs

6

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 75 lbs

60-75#

7

Chelsea
Kilway

8:45 AM CrossFit

6 x 3 @ 65 lbs

7

Casey
Pierson

6:45 PM CrossFit

1 x 3 @ 65 lbs

Nursing an injury

7

Su
Sparhawk

6:30 AM CrossFit

1 x 3 @ 65 lbs

8

Piper
Huber

6:45 PM CrossFit

6 x 3 @ 63 lbs

9

Robyn
Miller

11:30 AM CrossFit

1 x 3 @ 55 lbs