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Components

Metcon

Metcon

800m Run

Metcon

Settings

Workout

Wed

Main WOD

Metcon (Time)

5 snatches (full) 95/65
4 snatches 105/75
3 snatches 115/85
2 snatches 135/95
1 snatch 155/105

Rest 2 min, then

Metcon (Time)

1 snatch 155/105
2 snatches 135/95
3 snatches 115/85
4 snatches 105/75
5 snatches 95/65

800m Run (Time)

Max Effort 800m Run

Team training

Metcon (AMRAP - Rounds and Reps)

AMRAP 20 @ 80%
10 pull up
20 sit up
30 air squats
40 DUs

Metcon (No Measure)

Take 20 min and work on HS walks , MU cycling 3-5 reps, 6-10 HSPU cycing

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

Whiteboard:

Wednesday, March 09, 2016

Male Clients

1

Tom
Holt

5:30 PM CrossFit

1:55

2

Chad
Judy

5:30 PM CrossFit

2:05

3

John
Rogacki

11:30 AM CrossFit

3:10

4

Private

4:30 PM CrossFit

4:00

4

Private

11:30 AM CrossFit

4:00

5

Dave
Anderson

11:30 AM CrossFit

4:10

95, 105, 115, 135, 145

6

Jeremy
Rigdon

4:30 PM CrossFit

4:20

75,85,95,105,115

7

Jeff
Hough

5: 30 AM CrossFit

4:30

Full clean and jerk. RX lb and reps

8

Dean
Durfee

6:30 AM CrossFit

4:46

65,75,95,115,135

9

Kevin
Putnam

8:45 AM CrossFit

5:30

1 @ 105#

10

DAVE
RASMUSSEN

11:30 AM CrossFit

6:43

105 Max

11

Paul
Schopp

5:30 PM CrossFit

0:00

45-5, 65-4, 75-3, 95-2, 115-fail Forgot to watch clock

11

Sam
Burdick

5:30 PM CrossFit

0:00

skill: power snatch plus ohs 45lbs

Female Clients

1

miki
hipp

11:30 AM CrossFit

2:41

failed 105 twice :( third times the charm

2

Haley
Bury

6:30 PM CrossFit

3:02

3

Melissa
Griffin

8:45 AM CrossFit

3:44

4

Piper
Huber

6:30 PM CrossFit

3:59

5

Deb
Reser

4:30 PM CrossFit

2:30

15, 25, 35, 45, 55

6

Katelin
Turner

6:30 PM CrossFit

3:14

55, 65, 75, 85, 95- missed a few heavier reps

7

Stephanie
Speros

6:30 PM CrossFit

4:05

#20

8

Kelsae
Stentzel

6:30 PM CrossFit

4:08

35lbs throughout

9

Kathy
Lohne

8:45 AM CrossFit

4:43

45,55,65,75,85

10

Anu
Balu

6:30 AM CrossFit

10:40

65,60,55,50,45# ladder

11

Colette
Matsuda

5: 30 AM CrossFit

11:11

Party of 5💪

12

Julie
Peterson

11:30 AM CrossFit

0:00

worked up to 55#.

12

Karen
Mount

11:30 AM CrossFit

0:00

95# snatch pr!!!

12

Lindsay
Durfee

4:30 PM CrossFit

0:00

Built up to 70#

12

Rana
Schnaubelt

4:30 PM CrossFit

0:00

65,70,75,80,85