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Components

Back Squat

Russian step ups

Metcon

Back Squat

Push Press

Metcon

Strict Toes-To-Bar

Settings

Workout

Mon

Main WOD

Skill

A: Metcon (No Measure)

5 min air squat work

B1: Back Squat (3 x 6 , add 5-10# Super set with B2)

Back Squat

B2: Russian step ups (3 x 6 , use KB for weight 53/35)

One foot on box, step up same side and drive knee up at top. Use weight as needed

C: Metcon (3 Rounds for reps)

On a 2 min clock

20 wallball UB
Max rep strict pullups
Rest 2 min b/t sets
3 sets

Yellow/red

Rx+ - 25 wallball @ 25/16
Ring MU

Team training

A: Back Squat (5-3-1 as follows)

Back Squat

5 x 70%
3 x 80%
1 x 90%+

B: Push Press (3 x 5 , 70% + of max press , build)

Push Press

C: Metcon (Time)

Foe time
All sets UB

50 DUs
25 wallball - 25/16
40 DUs
20 wallball
30 DUs
15 wallball
20 DUs
10 wallball
10 DUs
5 wallball

Yellow/red

Accessory Work

AA: Strict Toes-To-Bar (3 x 8-12 , rest 2 min b/t)

Strict Toes-To-Bar

Super set with IYTs

AB: Metcon (No Measure)

IYTs
On a bench , use very light weight if possible
3 x 10

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

Whiteboard:

Monday, March 13, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

3 x 6 @ 265 lbs

1

Joe
Vithayathil

11:30 AM CrossFit

1 x 6 @ 265 lbs

245, 255, 265

1

Josh
Hackett

11:30 AM CrossFit

1 x 6 @ 265 lbs

245, 255, 265 for 6

2

David
Fisher

5: 30 AM CrossFit

3 x 6 @ 225 lbs

2

Todd
Findlay

4:30 PM CrossFit

3 x 6 @ 225 lbs

3

Matthew
Zola

4:30 PM CrossFit

3 x 6 @ 195 lbs

3

John
Rogacki

11:30 AM CrossFit

1 x 6 @ 195 lbs

185/185/195

4

Adam
Michaud

6:30 AM CrossFit

3 x 6 @ 185 lbs

4

Andy
Mount

4:30 PM CrossFit

3 x 6 @ 185 lbs

4

Chris
Pearcey

6:30 AM CrossFit

3 x 6 @ 185 lbs

4

Fred
Peterson

4:30 PM CrossFit

3 x 6 @ 185 lbs

4

Jeremy
Rigdon

4:30 PM CrossFit

3 x 6 @ 185 lbs

4

Steven
Gooding

5:30 PM CrossFit

3 x 6 @ 185 lbs

5

Dave
Anderson

4:30 PM CrossFit

3 x 6 @ 175 lbs

5

Private

4:30 PM CrossFit

3 x 6 @ 175 lbs

5

Jason
Martin

4:30 PM CrossFit

3 x 6 @ 175 lbs

5

Rob
D'Angelo

4:30 PM CrossFit

3 x 6 @ 175 lbs

5

Tim
Larkin

9:00 AM CrossFit

1 x 6 @ 175 lbs

6

Dave
Mosher

9:00 AM CrossFit

3 x 6 @ 165 lbs

7

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 6 @ 155 lbs

8

Paul
Schopp

5:30 PM CrossFit

3 x 6 @ 145 lbs

8

Carl
Hickerson

6:30 AM CrossFit

1 x 6 @ 145 lbs

8

Sean
Weeks

11:30 AM CrossFit

1 x 6 @ 145 lbs

9

Private

5:30 PM CrossFit

3 x 6 @ 140 lbs

10

Private

5: 30 AM CrossFit

3 x 6 @ 135 lbs

11

Jay
Davis

6:30 AM CrossFit

1 x 6 @ 125 lbs

12

Scott
Boss

6:30 AM CrossFit

3 x 3 @ 95 lbs

IT Band ouch

Female Clients

1

Haley
Bury

6:45 PM CrossFit

3 x 6 @ 155 lbs

1

miki
hipp

6:45 PM CrossFit

3 x 6 @ 155 lbs

1

Tracie
Miller

6:30 AM CrossFit

2 x 6 @ 155 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 6 @ 150 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

3 x 6 @ 145 lbs

4

Lauren
Savoie

6:45 PM CrossFit

3 x 6 @ 140 lbs

5

Private

6:45 PM CrossFit

3 x 6 @ 135 lbs

6

Jennifer
Larson

11:30 AM CrossFit

1 x 6 @ 105 lbs

6

Su
Sparhawk

6:30 AM CrossFit

1 x 6 @ 105 lbs

55, 85, 105

7

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 6 @ 85 lbs

8

Karol
Anderson

4:30 PM CrossFit

1 x 6 @ 65 lbs

2x6-55#