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Components

Box Squat

Push Press

Metcon

Metcon

Metcon

Settings

Workout

Weds

Main WOD

A: Box Squat (3x8 @ 60% ish)

Focus on tall chest , weight in mid foot . and driving up from pause out of mid/heel

B: Push Press (3x5 @31x1 tempo)

Push Press

As heavy as possible with strict tempo

C: Metcon (AMRAP - Rounds and Reps)

20min AMRAP

20 Air Squats
5 Muscle ups
10 HSPU
5 Rope Climb
200m Run

Rx+ - Goblet squats 35/26
           MU - UB - 5/3
           HSPU - striict
           Rope climbs - legless

MODs:
Pike HSPU box/bench
Rope Reaches

Team training

D: Metcon (Calories)

On a rower
Every 3 min for 30 min
30s max cal
Rest 2:30
Goal - consistent cals across sets

Morning session

am: Metcon (Time)

For time
50 wallball
40 TTB
30 box jumps 24/20
20 cal row
10 C/J 165/115

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

Whiteboard:

Wednesday, March 21, 2018

Male Clients

1

Taylor
Altringer

5:30 PM CrossFit

3 x 8 @ 275 lbs

2

Martin
stringer

11:30 AM CrossFit

3 x 8 @ 225 lbs

3

Aaron
Johnston

3:30 PM CrossFit

3 x 8 @ 185 lbs

3

Hugo
Cerda jr

4:30 PM CrossFit

3 x 8 @ 185 lbs

3

Robert
Ball

4:30 PM CrossFit

3 x 8 @ 185 lbs

4

Jason
Martin

4:30 PM CrossFit

3 x 8 @ 155 lbs

4

Jeremy
Rigdon

4:30 PM CrossFit

3 x 8 @ 155 lbs

135, 155, 155

5

Fahad
Al-Wetaid

5: 30 AM CrossFit

3 x 8 @ 145 lbs

6

GLENNON
WRIGHT

6:45 PM CrossFit

3 x 8 @ 135 lbs

6

Ken
Wu

5:30 PM CrossFit

3 x 8 @ 135 lbs

6

Private

5:30 PM CrossFit

3 x 8 @ 135 lbs

6

Mathew
Warren

5: 30 AM CrossFit

3 x 8 @ 135 lbs

Red box

6

Rob
D'Angelo

4:30 PM CrossFit

3 x 8 @ 135 lbs

135x2,155

6

Scott
Boss

6:30 AM CrossFit

3 x 8 @ 135 lbs

7

Private

9:00 AM CrossFit

3 x 8 @ 105 lbs

8

Jim
Coppa

5:30 PM CrossFit

3 x 8 @ 75 lbs

8

KANDA
PALANISAMY

5:30 PM CrossFit

3 x 8 @ 75 lbs

9

Private

5: 30 AM CrossFit

2 x 8 @ 125 lbs

9

Tim
Larkin

9:00 AM CrossFit

2 x 8 @ 105 lbs

1@95, 2@105

9

Chris
Pearcey

6:30 AM CrossFit

1 x 8 @ 155 lbs

135, 155, 135

9

Joe
Vithayathil

11:30 AM CrossFit

1 x 8 @ 225 lbs

Female Clients

1

Lizzie
Besemer

11:30 AM CrossFit

3 x 8 @ 165 lbs

2

Colleen
Beatty

5:30 PM CrossFit

3 x 8 @ 155 lbs

3

Michelle
Benes

4:30 PM CrossFit

3 x 8 @ 135 lbs

4

Amanda
Case

3:30 PM CrossFit

3 x 8 @ 125 lbs

4

Casey
Pierson

5:30 PM CrossFit

3 x 8 @ 125 lbs

5

Ava
Streater

6:45 PM CrossFit

3 x 8 @ 85 lbs

6

Alissa
Tseu

5:30 PM CrossFit

3 x 8 @ 65 lbs

6

Beckie
Crocker

5:30 PM CrossFit

3 x 8 @ 65 lbs

6

Jacqueline
Hastings

6:30 AM CrossFit

3 x 8 @ 65 lbs

6

Julie
Peterson

11:30 AM CrossFit

3 x 8 @ 65 lbs

7

Su
Sparhawk

6:30 AM CrossFit

3 x 8 @ 55 lbs

8

Savannah
Church

6:30 AM CrossFit

2 x 8 @ 35 lbs

just the bar + one body weight

8

Katelin
Turner

5: 30 AM CrossFit

1 x 8 @ 145 lbs

125, 135, 145

8

Noel
Barnes

5: 30 AM CrossFit

1 x 8 @ 85 lbs