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Components

Back Squat

Power Snatch

Snatch

Deadlift

Metcon

Metcon

Settings

Workout

Fri

Main WOD

Back Squat (3 rep max in 20 min)

Back Squat

Power Snatch (Build to a max in 15 min)

Power Snatch

Snatch (EMOM 10 @ 80% of PS)

Snatch

Start each set with 20 DUs

Team training

Deadlift (1 rep max in 20 min)

Deadlift

Metcon (Time)

For time
25 HSPU
20 C2B pull ups
15 front squats from floor
235/155

Metcon (Weight)

Accessory work
3 x 12 DB bench press @ 31X1 55/30
3 x 5 weighted pull up
AHAP
Rest 30s b/t bench + pullup
Rest 2-3 min b/t sets
3 x 12 RDL 2" deficit @ 40% max
Rest 2 b/t

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

Whiteboard:

Friday, April 22, 2016

Male Clients

1

David
Fisher

5: 30 AM CrossFit

1 x 3 @ 315 lbs

1

Jay
Garcia

6:45 PM CrossFit

1 x 3 @ 315 lbs

2

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 300 lbs

3

Rich
Roskopf

11:30 AM CrossFit

1 x 3 @ 295 lbs

4

Aaron
Johnston

11:30 AM CrossFit

1 x 3 @ 275 lbs

4

Andy
Mount

5: 30 AM CrossFit

1 x 3 @ 275 lbs

5

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 3 @ 270 lbs

6

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 255 lbs

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 255 lbs

6

Rob
D'Angelo

4:30 PM CrossFit

1 x 3 @ 255 lbs

7

John
Rogacki

8:45 AM CrossFit

1 x 3 @ 250 lbs

8

Private

5: 30 AM CrossFit

1 x 3 @ 245 lbs

8

Daniel
Thompson

11:30 AM CrossFit

1 x 3 @ 245 lbs

8

Sean
Weeks

11:30 AM CrossFit

1 x 3 @ 245 lbs

Kirby said I was not quite past parallel on last two😩 but close!

8

Todd
Findlay

4:30 PM CrossFit

1 x 3 @ 245 lbs

9

Matthew
Zola

4:30 PM CrossFit

1 x 3 @ 240 lbs

had a bit more left

10

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 235 lbs

got heavy

11

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 225 lbs

2x3 @ 235

12

Fred
Peterson

11:30 AM CrossFit

1 x 3 @ 205 lbs

felt good

12

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 205 lbs

13

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 195 lbs

14

Alex
Matsuda

5: 30 AM CrossFit

1 x 3 @ 175 lbs

14

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 175 lbs

15

Private

8:45 AM CrossFit

1 x 3 @ 165 lbs

16

Bill
Hoppe

8:45 AM CrossFit

1 x 3 @ 135 lbs

17

bill
hall

6:30 AM CrossFit

1 x 1 @ 135 lbs

Female Clients

1

Beth
Poore

4:30 PM CrossFit

1 x 3 @ 195 lbs

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 195 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 190 lbs

3

Haley
Bury

6:45 PM CrossFit

1 x 3 @ 185 lbs

4

Laura
Liu

6:30 AM CrossFit

1 x 3 @ 175 lbs

5

Chantell
Fukumae

5: 30 AM CrossFit

1 x 3 @ 165 lbs

1 rep max of 190

5

Private

5: 30 AM CrossFit

1 x 3 @ 165 lbs

5

Sarah
Allgood

4:30 PM CrossFit

1 x 3 @ 165 lbs

6

Alex
Newell

4:30 PM CrossFit

1 x 3 @ 155 lbs

6

Dawna
Graham

11:30 AM CrossFit

1 x 3 @ 155 lbs

6

Kathy
Lohne

8:45 AM CrossFit

1 x 3 @ 155 lbs

6

Lindsay
Durfee

4:30 PM CrossFit

1 x 3 @ 155 lbs

6

Pauline
Tran

6:45 PM CrossFit

1 x 3 @ 155 lbs

7

Anu
Balu

5: 30 AM CrossFit

1 x 3 @ 150 lbs

8

Piper
Huber

6:45 PM CrossFit

1 x 3 @ 140 lbs

9

Katie
Longto

5:30 PM CrossFit

1 x 5 @ 135 lbs

To a box right at parallel

9

Cheri
Lebrun

5: 30 AM CrossFit

1 x 3 @ 135 lbs

9

Nathalie
Mateer

5: 30 AM CrossFit

1 x 3 @ 135 lbs

9

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 135 lbs

10

Kelsae
Stentzel

8:45 AM CrossFit

1 x 3 @ 120 lbs

11

Lisa
Romary

8:45 AM CrossFit

1 x 3 @ 115 lbs

2 @ 125

11

Meihui
Li

6:45 PM CrossFit

1 x 3 @ 115 lbs

12

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 110 lbs

13

Deb
Quitmeyer

4:30 PM CrossFit

1 x 3 @ 105 lbs

14

Jordan
Peterson

6:30 AM CrossFit

6 x 4 @ 95 lbs

15

Stephanie
Speros

6:45 PM CrossFit

1 x 3 @ 65 lbs

16

Erin
Rabidoux

5:30 PM Competitive Cross...

1 x 3 @ 0 lbs