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Components

DT

100m sprints

Snatch clusters

Metcon

Settings

Workout

Tues

Main WOD

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

Metcon (No Measure)

3 sets @ 75-80%
8-12 HSPU
8-12 Box jumps
3-5 MU

Team training

100m sprints (Time)

run from 200m mark to garage door

10 sets
Rest 30s b/t

Snatch clusters (3 clusters @ 80%+)

1 lift each 10s ; rest 2 b/t
1.1.1

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
25/20 cal row
5 Hang power clean 185/135
10 box jumps 24/20

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

Whiteboard:

Tuesday, March 08, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

8:25

2

Rob
Boek

5: 30 AM CrossFit

9:54

lungs

3

Skip
Henkel

5:30 PM CrossFit

10:54

4

HP
Park

5:30 PM CrossFit

14:02

first Rx!

5

Dean
Durfee

8:45 AM CrossFit

14:13

oh holy head cold

6

Mike
Ford

4:30 PM CrossFit

14:33

7

Daniel
Robles

4:30 PM CrossFit

16:35

8

Joe
Vithayathil

11:30 AM CrossFit

9:39

135#

9

Chris
Pearcey

11:30 AM CrossFit

9:40

95#

10

Jonathan
Bermudez

5: 30 AM CrossFit

9:41

95#

11

Adam
Michaud

11:30 AM CrossFit

9:52

155# 1st round, 125# 4 rounds

12

John
Rogacki

11:30 AM CrossFit

10:00

125#, 10 min even

13

Private

5: 30 AM CrossFit

10:05

13

Private

4:30 PM CrossFit

10:05

13

Matt
Hire

8:45 AM CrossFit

10:05

scalled 85

14

Rob
D’Angelo

4:30 PM CrossFit

10:10

135#

15

Bruce
Barnes

11:30 AM CrossFit

11:01

95#

16

Private

11:30 AM CrossFit

11:02

17

Justin
Cumnock

6:30 PM CrossFit

11:05

135lbs

18

DAVE
RASMUSSEN

11:30 AM CrossFit

11:09

115

19

Ken
Borst

11:30 AM CrossFit

11:11

105#

20

Scott
Boss

5: 30 AM CrossFit

11:47

135

21

Sean
Weeks

11:30 AM CrossFit

11:55

115#

22

Mathew
Warren

5: 30 AM CrossFit

12:22

135# all jerk UB. Rx next time

23

Jeff
Hough

5: 30 AM CrossFit

13:02

135lb

24

Dave
Anderson

4:30 PM CrossFit

13:13

135 #

25

Kevin
Putnam

8:45 AM CrossFit

13:21

135# barbell

26

Jason
Martin

4:30 PM CrossFit

14:05

115lb - head cold

27

Matthew
Zola

4:30 PM CrossFit

14:11

rx womens #105

28

Jeremy
Rigdon

4:30 PM CrossFit

14:30

135#

29

Paul
Schopp

5:30 PM CrossFit

15:15

115

Female Clients

1

Katelin
Turner

6:30 PM CrossFit

8:01

6:30 PR!

2

Haley
Bury

6:30 PM CrossFit

10:50

3

miki
hipp

5:30 PM CrossFit

10:58

pop-eye!!

4

Beth
Poore

5:30 PM CrossFit

13:10

5

Lindsay
Durfee

8:45 AM CrossFit

8:09

75#

6

Kathy
Lohne

8:45 AM CrossFit

9:34

85lbs

7

Alina
Waldo

6:30 PM CrossFit

9:35

65

8

Julie
Peterson

4:30 PM CrossFit

9:39

#65

9

Anu
Balu

5: 30 AM CrossFit

9:44

60#

10

Melissa
Griffin

4:30 PM CrossFit

9:57

85# - went light cuz I can't breathe

11

Courtney
Floersch

6:30 PM CrossFit

10:01

65#

12

Cheri
Lebrun

5: 30 AM CrossFit

10:06

55#

13

Piper
Huber

6:30 PM CrossFit

10:15

85# (lower lung cough)

14

Robyn
Miller

11:30 AM CrossFit

10:28

46lbs

15

Rana
Schnaubelt

4:30 PM CrossFit

10:51

#85

16

Teresa
Morescalchi

5: 30 AM CrossFit

10:56

65#

17

Chelsea
Kilway

5:30 PM CrossFit

11:29

55#

18

Private

6:30 PM CrossFit

11:43

19

Meihui
Li

5:30 PM CrossFit

13:00

45lb

20

Deb
Reser

4:30 PM CrossFit

13:08

70#

21

Kelsae
Stentzel

6:30 PM CrossFit

13:13

45lbs 4 rounds / 35lbs 1 round

22

Karol
Anderson

4:30 PM CrossFit

14:39

70#

23

Lissa
Wickstrom

5:30 PM CrossFit

15:37

1rd@105, 4rds@95 -push jerk limiter