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Components

Bench Press

Dips

STRICT CHIN-UP

Metcon

5k Row

Power Clean

Power Clean

Clean and Jerk

Metcon

Settings

Workout

Mon

Main WOD

Bench Press (Build to a 1 RM in 15-20 min)

Bench Press

Gymnastics

Dips (3 x 8-12 strict , super set )

Dips

STRICT CHIN-UP (3 x 12-15 , super set )

Perform 8-12 dips, rest 30s
Perform 12-15 chin ups , rest 2 min

Metcon (Time)

1000m row
100 DUs
800m run

Team training

5k Row (Time)

Max Effort 5k Row

5k Row

Power Clean (Build to a heavy 1 rep in 15 min)

Power Clean

Power Clean (Every 30s for 5 min @ 63%)

Power Clean

Do 1 power clean and 2 front squats each rep

Clean and Jerk (EMOM 10 @ 80% max)

Clean and Jerk

Metcon (3 Rounds for reps)

Accessory work
Off to side out of way
Clusters
TTB tough but doable
No failed sets
i.e.- 5.5.5 , rest 10s / rest 2 min x 3 sets

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

Whiteboard:

Monday, April 04, 2016

Male Clients

1

Bradley
O'Neal

4:30 PM CrossFit

1 x 1 @ 320 lbs

2

Justin
Cumnock

6:45 PM CrossFit

1 x 1 @ 305 lbs

3

Dean
Durfee

8:45 AM CrossFit

1 x 1 @ 265 lbs

Failed 1RM attempt 285

4

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 255 lbs

4

Joe
Rayburn

6:45 PM CrossFit

1 x 1 @ 255 lbs

5

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 245 lbs

5

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 245 lbs

6

Adam
Michaud

11:30 AM CrossFit

1 x 1 @ 235 lbs

6

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 235 lbs

6

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 235 lbs

7

Aaron
Johnston

4:30 PM CrossFit

1 x 5 @ 225 lbs

7

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 1 @ 225 lbs

7

Private

4:30 PM CrossFit

1 x 1 @ 225 lbs

7

Drew
Rivera

5:30 PM CrossFit

1 x 1 @ 225 lbs

7

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 225 lbs

Angry shoulder

8

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 220 lbs

+10#

9

Andy
Lowrey

4:30 PM CrossFit

1 x 1 @ 215 lbs

10

Private

5: 30 AM CrossFit

1 x 1 @ 205 lbs

10

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 205 lbs

failed 225 (just barely)

10

Joe
Bell

4:30 PM CrossFit

1 x 1 @ 205 lbs

10

Michael
Weinstein

5:30 PM CrossFit

1 x 1 @ 205 lbs

11

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 200 lbs

+10#

12

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 195 lbs

Failed at 215# and then 205#,

12

Sam
Burdick

5:30 PM CrossFit

1 x 1 @ 195 lbs

13

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 185 lbs

failed 205

14

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 175 lbs

14

Private

8:45 AM CrossFit

1 x 1 @ 175 lbs

15

Daniel
Thompson

11:30 AM CrossFit

1 x 1 @ 165 lbs

15

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 165 lbs

16

Matthew
Zola

5:30 PM CrossFit

1 x 1 @ 155 lbs

16

Scott
Vernon

11:30 AM CrossFit

1 x 1 @ 155 lbs

17

Jonathan
Bermudez

8:45 AM CrossFit

1 x 2 @ 140 lbs

failed 170#

18

Zosimo
Lopez

6:45 PM CrossFit

1 x 1 @ 135 lbs

19

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 120 lbs

20

Bill
Hoppe

8:45 AM CrossFit

2 x 3 @ 115 lbs

21

Brian
Niepoky

4:30 PM CrossFit

1 x 5 @ 105 lbs

22

Jackson
Strouhal

4:30 PM CrossFit

1 x 1 @ 80 lbs

Female Clients

1

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 157.5 lbs

2

Beth
Poore

4:30 PM CrossFit

1 x 1 @ 150 lbs

3

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 140 lbs

+10lb PR

4

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 132.5 lbs

5

Private

6:45 PM CrossFit

1 x 1 @ 130 lbs

6

Katelin
Turner

6:45 PM CrossFit

1 x 1 @ 125 lbs

6

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 125 lbs

7

Karen
Mount

11:30 AM CrossFit

1 x 1 @ 120 lbs

8

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 112.5 lbs

9

Katie
Longto

4:30 PM CrossFit

1 x 2 @ 110 lbs

9

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 110 lbs

10

Krysta
Besser

8:45 AM CrossFit

1 x 1 @ 105 lbs

10

Nathalie
Mateer

11:30 AM CrossFit

1 x 1 @ 105 lbs

failed 115 & 112.5

11

Anu
Balu

6:30 AM CrossFit

1 x 1 @ 100 lbs

struggled on 100, failed on 105

11

Courtney
Floersch

6:45 PM CrossFit

1 x 1 @ 100 lbs

12

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 95 lbs

12

Shannon
Wiltz

8:45 AM CrossFit

1 x 1 @ 95 lbs

13

Chelsea
Kilway

5:30 PM CrossFit

1 x 1 @ 85 lbs

13

Claire
Alexander

8:45 AM CrossFit

1 x 1 @ 85 lbs

13

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 85 lbs

13

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 85 lbs

14

Kelsae
Stentzel

11:30 AM CrossFit

1 x 1 @ 80 lbs

14

Tabitha
Hardison

5:30 PM CrossFit

1 x 1 @ 80 lbs

15

Adrienne
Ashmanskas

5: 30 AM CrossFit

1 x 1 @ 75 lbs

16

Meihui
Li

6:45 PM CrossFit

1 x 3 @ 50 lbs

17

Lea
Ann

8:45 AM CrossFit

5 x 6 @ 35 lbs