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Components

Back Squat

Back Squat

Front Rack Walking Lunge

Metcon

Toes-To-Bar

Back Squat

Front Squat

Metcon

Settings

Workout

Mon

Main WOD

Back Squat (3 x 8 @ 65%)

Back Squat

Back Squat (1 x 20 @ AHAP)

Back Squat

Front Rack Walking Lunge (10m x 3 sets, rest 2 b/t)

Walking lunge with weight held in front rack position.

Men - 165#
Ladies - 115#

Metcon (Time)

Descending ladder
10 - 1
Box jumps
Push press 135/95
Rx+ - 165/115

Team training

Toes-To-Bar (50 reps for time)

Toes-To-Bar

Back Squat (5-3-1 AHAP)

Back Squat

Front Squat (5-3-1 AHAP)

Front Squat

Metcon (Time)

30-20-10
KB swing 70/53
Pull up
Row cals

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Whiteboard:

Monday, March 21, 2016

Male Clients

1

Skip
Henkel

11:30 AM CrossFit

1 x 8 @ 235 lbs

2

Rich
Roskopf

4:30 PM CrossFit

3 x 8 @ 225 lbs

2

Joe
Rayburn

6:30 PM CrossFit

1 x 8 @ 225 lbs

3

Adam
Michaud

11:30 AM CrossFit

3 x 8 @ 195 lbs

3

Dean
Durfee

5: 30 AM CrossFit

3 x 8 @ 195 lbs

All sets

3

John
Rogacki

11:30 AM CrossFit

2 x 8 @ 195 lbs

185/195/195

4

Brad
Mcpherson

5: 30 AM CrossFit

3 x 8 @ 185 lbs

185, 205 225

4

Private

5: 30 AM CrossFit

3 x 8 @ 185 lbs

4

Jason
Martin

4:30 PM CrossFit

3 x 8 @ 185 lbs

4

Joe
Bell

4:30 PM CrossFit

3 x 8 @ 185 lbs

4

Fred
Peterson

4:30 PM CrossFit

1 x 8 @ 185 lbs

185,165,165

5

Andrew
Yancy

5:30 PM CrossFit

3 x 8 @ 175 lbs

5

Daniel
Thompson

11:30 AM CrossFit

3 x 8 @ 175 lbs

6

Matthew
Zola

5:30 PM CrossFit

4 x 8 @ 165 lbs

6

Private

5: 30 AM CrossFit

3 x 8 @ 165 lbs

6

Chris
Pearcey

5: 30 AM CrossFit

3 x 8 @ 165 lbs

6

Dylan
Graham

6:30 PM CrossFit

3 x 8 @ 165 lbs

6

Paul
Schopp

5:30 PM CrossFit

3 x 8 @ 165 lbs

185, 165, 165

6

Scott
Boss

6:30 AM CrossFit

1 x 8 @ 165 lbs

7

Sean
Weeks

11:30 AM CrossFit

1 x 8 @ 160 lbs

8

Private

5:30 PM CrossFit

3 x 8 @ 145 lbs

9

Chip
Ueltschey

5: 30 AM CrossFit

3 x 8 @ 135 lbs

9

Eric
McGuire

8:45 AM CrossFit

3 x 8 @ 135 lbs

9

Jeff
Hough

5: 30 AM CrossFit

3 x 8 @ 135 lbs

9

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 8 @ 135 lbs

9

Jens
Deppe

11:30 AM CrossFit

1 x 8 @ 135 lbs

9

Sudhir
menon

11:30 AM CrossFit

1 x 8 @ 135 lbs

10

Brian
Niepoky

5: 30 AM CrossFit

1 x 8 @ 125 lbs

Female Clients

1

Chantell
Fukumae

6:30 PM CrossFit

3 x 8 @ 125 lbs

1

Haley
Bury

6:30 PM CrossFit

3 x 8 @ 125 lbs

1

Katie
Longto

6:30 PM CrossFit

3 x 8 @ 125 lbs

1

Private

6:30 PM CrossFit

3 x 8 @ 125 lbs

1

Rana
Schnaubelt

4:30 PM CrossFit

3 x 8 @ 125 lbs

2

Courtney
Floersch

6:30 PM CrossFit

3 x 8 @ 120 lbs

2

Dawna
Graham

11:30 AM CrossFit

3 x 8 @ 120 lbs

3

Kelsae
Stentzel

6:30 PM CrossFit

3 x 8 @ 105 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

1 x 8 @ 105 lbs

Saving leg

3

Lindsay
Durfee

8:45 AM CrossFit

1 x 8 @ 105 lbs

4

Piper
Huber

6:30 PM CrossFit

3 x 8 @ 95 lbs

4

Cheri
Lebrun

5: 30 AM CrossFit

1 x 8 @ 95 lbs

4

Katie
HIlgemann

5: 30 AM CrossFit

1 x 8 @ 95 lbs

4

Teresa
Morescalchi

8:45 AM CrossFit

1 x 8 @ 95 lbs

5

Keesa
Garcia

5:30 PM CrossFit

3 x 8 @ 85 lbs

6

Kaco
Newbury

11:30 AM CrossFit

3 x 8 @ 80 lbs

7

Carolyn
Concia

8:45 AM CrossFit

1 x 8 @ 75 lbs

2nd set 85; 3rd set 95

8

Meihui
Li

4:30 PM CrossFit

3 x 8 @ 70 lbs

9

Paige
Ueltschey

5: 30 AM CrossFit

3 x 8 @ 65 lbs

10

Stephanie
Carson

6:30 PM CrossFit

1 x 8 @ 55 lbs