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Components

Back Squat

Metcon

Clean / Jerk complex

Metcon

Back Squat

Settings

Workout

Mon

Main WOD

A: Back Squat (5 x 8 , add 5-10# from last week)

Back Squat

B: Metcon (3 Rounds for time)

3 sets each for times of
30 cal AD
15 TTB
30 Wallball 20/14
Sprint sets - full effort
Rest 4 min b/t

Team training

A: Clean / Jerk complex (Every 2 min for 30 min)

Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-

B: Metcon (5 Rounds for time)

5 sets each for times of
20 cal AD
20 TTB
20 Wallball 25/16
Rest 3 min b/t sets

C: Back Squat (5 x 3 , 75%+ build over sets)

Back Squat

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

Whiteboard:

Monday, February 27, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

5 x 8 @ 230 lbs

2

Tom
Holt

4:30 PM CrossFit

1 x 8 @ 225 lbs

135 >>> 225

3

Zachary
Grosshandler

5: 30 AM CrossFit

5 x 8 @ 215 lbs

45, 135, 185 5x8 @ 215

4

Andrew
Yancy

5:30 PM CrossFit

5 x 8 @ 195 lbs

4

Dean
Durfee

8:45 AM CrossFit

5 x 8 @ 195 lbs

5

Joe
Vithayathil

11:30 AM CrossFit

5 x 8 @ 190 lbs

all 190#

6

Aaron
Johnston

11:30 AM CrossFit

5 x 8 @ 185 lbs

6

Rob
D'Angelo

5:30 PM CrossFit

1 x 8 @ 185 lbs

135,145,155,165,185

7

Adam
Michaud

6:30 AM CrossFit

5 x 8 @ 165 lbs

7

Private

11:30 AM CrossFit

5 x 8 @ 165 lbs

7

Chris
Pearcey

6:30 AM CrossFit

5 x 8 @ 165 lbs

7

Dave
Anderson

4:30 PM CrossFit

5 x 8 @ 165 lbs

7

Jeff
Hough

11:30 AM CrossFit

4 x 8 @ 165 lbs

7

Steven
Gooding

6:45 PM CrossFit

4 x 8 @ 165 lbs

8

John
Rogacki

11:30 AM CrossFit

5 x 8 @ 160 lbs

9

Jason
Martin

4:30 PM CrossFit

5 x 8 @ 155 lbs

9

Scott
Boss

6:30 AM CrossFit

5 x 8 @ 155 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

5 x 8 @ 145 lbs

10

Jonathan
Bermudez

8:45 AM CrossFit

5 x 8 @ 145 lbs

10

Mathew
Warren

5: 30 AM CrossFit

1 x 8 @ 145 lbs

10

Tim
Larkin

11:30 AM CrossFit

1 x 8 @ 145 lbs

11

Jon
Searle

5: 30 AM CrossFit

5 x 8 @ 135 lbs

11

Carl
Hickerson

6:30 AM CrossFit

1 x 8 @ 135 lbs

12

Private

5:30 PM CrossFit

5 x 8 @ 125 lbs

12

Private

11:30 AM CrossFit

5 x 8 @ 125 lbs

12

Private

5: 30 AM CrossFit

5 x 8 @ 125 lbs

12

Paul
Schopp

5:30 PM CrossFit

5 x 8 @ 125 lbs

12

Jay
Davis

6:30 AM CrossFit

1 x 8 @ 125 lbs

12

Jens
Deppe

11:30 AM CrossFit

1 x 8 @ 125 lbs

13

Kush
Pathak

5: 30 AM CrossFit

5 x 8 @ 115 lbs

14

Private

8:45 AM CrossFit

5 x 8 @ 105 lbs

15

KANDA
PALANISAMY

4:30 PM CrossFit

1 x 8 @ 95 lbs

15

kevin
guarnes

6:30 AM CrossFit

1 x 8 @ 95 lbs

16

Connor
Warren

5: 30 AM CrossFit

1 x 8 @ 65 lbs

17

Setha
Nhoung

6:45 PM CrossFit

1 x 6 @ 230 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

5 x 8 @ 140 lbs

2

Haley
Bury

6:45 PM CrossFit

5 x 8 @ 125 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

4 x 8 @ 125 lbs

3

Ali
Levy

6:45 PM CrossFit

5 x 8 @ 115 lbs

3

Casey
Pierson

4:30 PM CrossFit

5 x 8 @ 115 lbs

3

Lauren
Savoie

6:45 PM CrossFit

5 x 8 @ 115 lbs

3

Lindsay
Durfee

8:45 AM CrossFit

5 x 8 @ 115 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

5 x 8 @ 115 lbs

3

Su
Sparhawk

6:30 AM CrossFit

5 x 8 @ 115 lbs

4

Karen
DeVyldere

6:30 AM CrossFit

5 x 8 @ 110 lbs

5

Piper
Huber

6:45 PM CrossFit

5 x 8 @ 85 lbs

5

Jennifer
Larson

11:30 AM CrossFit

3 x 8 @ 85 lbs

6

Teresa
Morescalchi

5: 30 AM CrossFit

5 x 8 @ 75 lbs

7

Shannon
Wiltz

8:45 AM CrossFit

5 x 8 @ 55 lbs