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Components

Split Jerk

Clean

Metcon

Split Jerk

Clean

Clean

Metcon

Front Squat

Settings

Workout

Tues

Main WOD

Split Jerk (EMOM 8 x 3 @ 60%)

Split Jerk

Clean (Build to a heavy in 20 min)

Clean

Metcon (Time)

3 RFT of
24 DUs
12 HSPU
6 Front squats 155/105

Cap - 9 min

Team training

Split Jerk (From the floor , following reps)

Split Jerk

5 x 60%
4 x add 10#
3 x add 10#

Clean (Build to a heavy in 15 min, then)

Clean

Clean (Every 30s for 5 min @ 60-70% todays)

Clean

Metcon (Time)

3 RFT of
30 cal row
15 Deadlift 185/125
7/4 MU

Cap - 12 min

Front Squat (5-3-1 - start 80%)

Front Squat

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Whiteboard:

Tuesday, March 29, 2016

Male Clients

1

Joe
Rayburn

6:30 PM CrossFit

1 x 3 @ 175 lbs

2

Dean
Durfee

6:30 PM CrossFit

1 x 3 @ 155 lbs

2

Rob
Boek

5: 30 AM CrossFit

1 x 3 @ 155 lbs

3

Aaron
Johnston

6:30 PM CrossFit

1 x 3 @ 145 lbs

4

Jeff
Hough

5: 30 AM CrossFit

8 x 3 @ 135 lbs

4

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 135 lbs

4

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 135 lbs

4

Les
Davis

4:30 PM CrossFit

1 x 3 @ 135 lbs

5

Andy
Mount

5: 30 AM CrossFit

1 x 3 @ 125 lbs

5

Kevin
Putnam

5:30 PM CrossFit

1 x 3 @ 125 lbs

5

Rob
D'Angelo

5:30 PM CrossFit

1 x 3 @ 125 lbs

6

Bradley
O'Neal

4:30 PM CrossFit

1 x 3 @ 120 lbs

6

Fred
Peterson

5: 30 AM CrossFit

1 x 3 @ 120 lbs

7

Bruce
Barnes

4:30 PM CrossFit

8 x 3 @ 115 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 115 lbs

8

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 105 lbs

9

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 95 lbs

9

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 95 lbs

10

Ram
Hernandez

5: 30 AM CrossFit

1 x 3 @ 75 lbs

11

Sam
Burdick

5:30 PM CrossFit

1 x 3 @ 65 lbs

12

Andy
Mount

4:30 PM CrossFit

1 x 3 @ 0 lbs

12

Jason
Martin

11:30 AM CrossFit

1 x 2 @ 115 lbs

2x2@85-105

Female Clients

1

Haley
Bury

6:30 PM CrossFit

8 x 3 @ 115 lbs

2

Beth
Poore

4:30 PM CrossFit

1 x 3 @ 100 lbs

2

Krysta
Besser

8:45 AM CrossFit

1 x 3 @ 100 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 100 lbs

3

Katelin
Turner

6:30 PM CrossFit

1 x 3 @ 95 lbs

4

Karol
Anderson

4:30 PM CrossFit

8 x 3 @ 75 lbs

4

Deb
Reser

4:30 PM CrossFit

3 x 3 @ 75 lbs

5 @ 65 (back issues)

4

Alex
Newell

5:30 PM CrossFit

1 x 3 @ 75 lbs

5

Paige
Ueltschey

5: 30 AM CrossFit

1 x 3 @ 70 lbs

6

Kaco
Newbury

5: 30 AM CrossFit

1 x 3 @ 65 lbs

6

Katie
HIlgemann

5: 30 AM CrossFit

1 x 3 @ 65 lbs

6

Keesa
Garcia

5:30 PM CrossFit

1 x 3 @ 65 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

1 x 3 @ 65 lbs

7

Anu
Balu

6:30 AM CrossFit

4 x 3 @ 60 lbs

55

8

Chelsea
Kilway

5:30 PM CrossFit

1 x 3 @ 55 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 55 lbs

9

Meihui
Li

6:30 PM CrossFit

1 x 2 @ 65 lbs

65 for 3, 55 for the rest