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Components

Metcon

Metcon

Metcon

Clean and Jerk

Metcon

Metcon

Settings

Workout

Tues

Rest 3-5 min b/t workouts

Main WOD

Metcon (No Measure)

3 sets not for time
40-60 DUs
8-12 alt pistols
12-15 TTB

10 min cap

Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
8 Deadlifts 255/175
16 Wallball 20/14

Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
8 C2B pull ups
16 KB swings 70/53 3/4

Metcon (AMRAP - Reps)

AMRAP 5 of
Burpee box jumps 24/20

Team training

Clean and Jerk (Power clean + split jerk )

Clean and Jerk

70% x 3, 75% x 2 , 80% x 1 , 75% x 3, 80% x 2 , 85% x 1

Metcon (Time)

3 rounds for time of
60 DUs
30 TTB
15 DB Push press 45/30

Metcon (Weight)

Accessory work
4 sets , rest 2 min b/t
60s DB floor press
Rest 1 min
15 DB 1 arm rows 55/35

Whatever weight you use for floor presses, use 1 DB for rows

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

Whiteboard:

Tuesday, April 19, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

4 + 8

2

Skip
Henkel

5:30 PM Competitive Cross...

4 + 2

3

Private

4:30 PM CrossFit

4 + 0

4

Joe
Vithayathil

11:30 AM CrossFit

3 + 18

5

Rob
Boek

6:30 AM CrossFit

3 + 17

6

John
Rogacki

11:30 AM CrossFit

3 + 8

2nd

7

Dave
Anderson

4:30 PM CrossFit

3 + 7

8

Jay
Garcia

6:45 PM CrossFit

3 + 5

#255

9

Dean
Durfee

8:45 AM CrossFit

3 + 0

10

Jonathan
Bermudez

5: 30 AM CrossFit

2 + 11

11

Rob
D'Angelo

4:30 PM CrossFit

4 + 3

225#

12

Adam
Michaud

6:30 AM CrossFit

4 + 0

#225 DL

13

Andy
Mount

5: 30 AM CrossFit

3 + 16

185# & 16#

14

DAVE
RASMUSSEN

8:45 AM CrossFit

3 + 15

15

Alex
Matsuda

5: 30 AM CrossFit

3 + 8

125# dkl 14# wb

15

Fred
Peterson

5: 30 AM CrossFit

3 + 8

185/20

15

Private

8:45 AM CrossFit

3 + 8

16

Sean
Weeks

11:30 AM CrossFit

3 + 7

225 DL 14 lbs wall ball

17

Bruce
Barnes

4:30 PM CrossFit

3 + 6

185, 14

17

Ken
Borst

4:30 PM CrossFit

3 + 6

225# & 20#

18

Dave
Mosher

8:45 AM CrossFit

3 + 4

185 dead lift

18

Jeremy
Rigdon

4:30 PM CrossFit

3 + 4

205#, 20#wb

19

Jens
Deppe

11:30 AM CrossFit

3 + 2

20

Daniel
Thompson

11:30 AM CrossFit

3 + 1

195# 16#

20

Scott
Vernon

5: 30 AM CrossFit

3 + 1

165# 16# ball

21

Carl
Hickerson

8:45 AM CrossFit

3 + 0

22

Jason
Martin

4:30 PM CrossFit

2 + 14

205dl, rx wb

Female Clients

1

Krysta
Besser

4:30 PM CrossFit

4 + 0

1

Rana
Schnaubelt

4:30 PM CrossFit

4 + 0

2

Dawna
Graham

11:30 AM CrossFit

3 + 7

3

Haley
Bury

6:45 PM CrossFit

3 + 5

4

Private

6:45 PM CrossFit

3 + 2

5

Beth
Poore

11:30 AM CrossFit

3 + 0

6

Piper
Huber

6:45 PM CrossFit

2 + 8

7

Jordan
Peterson

6:30 AM CrossFit

4 + 0

85 #, !0# WB

8

Colette
Matsuda

5: 30 AM CrossFit

3 + 14

150#DL, 14#, WB

8

Sarah
Allgood

11:30 AM CrossFit

3 + 14

First 155#

9

Alex
Newell

4:30 PM CrossFit

3 + 8

95# deadlift, 12# wallball

9

Hayley
Gooding

4:30 PM CrossFit

3 + 8

GHD sit ups instead of wall balls

10

Lindsay
Durfee

8:45 AM CrossFit

3 + 7

145# 14#

11

Julie
Peterson

11:30 AM CrossFit

3 + 5

14#WB, 85#DL

12

Deb
Reser

4:30 PM CrossFit

3 + 4

105 dl, 12# wb

12

Jasmine
Eoff

5:30 PM CrossFit

3 + 4

12

Paige
Ueltschey

5: 30 AM CrossFit

3 + 4

135#, 10#

13

Stephanie
Noell

5: 30 AM CrossFit

3 + 3

85 and VUps

14

Karen
Mount

11:30 AM CrossFit

3 + 2

155# 14#

15

Anu
Balu

5: 30 AM CrossFit

3 + 0

145#,10#

15

Melissa
Griffin

11:30 AM CrossFit

3 + 0

155#, 14# WB

16

Kathy
Lohne

8:45 AM CrossFit

2 + 20

155# DL 14# WB

17

Pauline
Tran

6:45 PM CrossFit

2 + 14

12# WB, 135# deadlift

18

Kelsae
Stentzel

11:30 AM CrossFit

2 + 8

95lbs DL / 8lbs WB