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Components

Metcon

Deadlift

Snatch

Metcon

Metcon

Back Squat

Settings

Workout

Tues

Main WOD

A: Metcon (Time)

9-6-3 of
Squat clean thruster 155/105
Ring MU
Scale ring MU - bar MU or 2:1 pull ups

12 min cap

B: Deadlift (5 x 8 , add 10#)

Deadlift

Team training

A: Snatch (Build to a heavy in 12 min)

Snatch

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
2 squat snatch 185/125
4 HSPU - strict
6 C2B pull ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
2 deadlifts 335/245
4 Ring MU
8 DB push press 55/35

Accessory Work

AA: Back Squat (5 x 8 , 65-70% , speed)

Back Squat

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

Whiteboard:

Tuesday, February 28, 2017

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

5:55

2

John
Floersch

4:30 PM CrossFit

6:29

3

John
Rogacki

11:30 AM CrossFit

6:43

UB

4

HP
Park

4:30 PM CrossFit

7:21

5

Aaron
Johnston

11:30 AM CrossFit

7:39

6

Dean
Durfee

8:45 AM CrossFit

9:24

7

Private

5:30 PM CrossFit

12:00

8

Jeff
Hough

11:30 AM CrossFit

4:43

95lb/2x1 ring rows

9

Andrew
Yancy

6:45 PM CrossFit

6:15

125lb, 1 chin up per round the rest ring rows

10

Jens
Deppe

11:30 AM CrossFit

6:40

#105 2:1 mix of jumping PUs and rings

11

Todd
Findlay

4:30 PM CrossFit

6:49

#135 scaled PUs

12

Steven
Gooding

4:30 PM CrossFit

6:50

125# pullups

13

Fred
Peterson

5: 30 AM CrossFit

7:02

2:1 PUs, 115#

14

Private

5: 30 AM CrossFit

7:17

15

Dave
Anderson

4:30 PM CrossFit

7:27

#125 and C2B

16

Jeremy
Rigdon

4:30 PM CrossFit

7:52

95#, 1barMU per rnd, C2B

17

Jason
Martin

4:30 PM CrossFit

8:17

115lb c2bx2

18

Carl
Hickerson

6:30 AM CrossFit

8:30

115, c2b

19

Tim
Larkin

8:45 AM CrossFit

8:39

SCT #110 9+9, 6+6, 3+3 Strict+Kipping Pullups

20

Chris
Pearcey

6:30 AM CrossFit

9:19

115#, Bar MU, shoulder bothering

21

Paul
Schopp

5:30 PM CrossFit

9:20

115lb, 2xpu

22

Matt
Savoie

6:45 PM CrossFit

9:28

#155 sc thrusters, c2b 2x1

23

Jonathan
Bermudez

5: 30 AM CrossFit

9:36

95# 2:1 PU 5 MU bar

24

Les
Davis

6:30 AM CrossFit

11:00

25

Mathew
Warren

5: 30 AM CrossFit

12:00

135# bar Mix bar MU and pull ups

Female Clients

1

Lindsay
Durfee

8:45 AM CrossFit

4:38

75# 2:1 RR

2

Julie
Peterson

11:30 AM CrossFit

5:22

2:1 pull-ups #55

3

Karol
Anderson

4:30 PM CrossFit

5:25

Pull ups, 35#

4

Teresa
Morescalchi

5: 30 AM CrossFit

5:35

65#

5

Anu
Balu

6:30 AM CrossFit

5:41

65#, bar pu

6

Su
Sparhawk

6:30 AM CrossFit

5:46

65#, 2:1 seated pull up

7

Kate
Kauffman

4:30 PM CrossFit

6:01

75#, ring rows

8

Shannon
Wiltz

8:45 AM CrossFit

6:03

Cleans 55lb DB press 2:1 ring rows

9

Haley
Bury

6:45 PM CrossFit

6:05

105 - C2B

10

Ali
Levy

6:45 PM CrossFit

7:23

85#, 2:1 pull ups

11

Rana
Schnaubelt

4:30 PM CrossFit

8:00

#95,2:1 strict pu

12

Katelin
Turner

6:45 PM CrossFit

8:27

105#, 2:1 banded pull-ups

13

Lauren
Savoie

6:45 PM CrossFit

9:21

85# sc thruster, banded pu