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Components

Power Clean

Power Clean

Metcon

Clean and Jerk

RDL

Metcon

Muscle-ups

Settings

Workout

Tues

Main WOD

A: Power Clean (Build to a heavy in 15 min)

Power Clean

B: Power Clean (EMOM 10 x 3 reps @ 60-70%)

Power Clean

Touch and Go or Drop and Go

C: Metcon (3 Rounds for time)

3 sets each for times of
25/20 cal bike
24 KB swing - full- 53/35
12 TTB

Rest 3 min

Sprint sets - high yellow/red

Team training

A: Clean and Jerk (Build to a max in 20 min)

Clean and Jerk

B: RDL (3 x 8 , heavy)

Romanian Deadlift

C: Metcon (AMRAP - Rounds)

EMOM 20
Odd- 20/15 cal row
Even- 10 HSPU

Scale as needed to finish each set in 45-50s

D: Muscle-ups (12-15 min practice)

Muscle-ups

Clusters
X.X.X x 3
Rest 30s / rest 3 min

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

Whiteboard:

Tuesday, April 25, 2017

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 265 lbs

2

Brandon
Stone

6:45 PM CrossFit

1 x 1 @ 240 lbs

3

Hugo
Cerda jr

4:30 PM CrossFit

1 x 1 @ 235 lbs

4

John
Rogacki

11:30 AM CrossFit

2 x 1 @ 225 lbs

15# PR twice

4

Andy
Mount

4:30 PM CrossFit

1 x 1 @ 225 lbs

4

Dylan
Graham

4:30 PM CrossFit

1 x 1 @ 225 lbs

4

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 225 lbs

4

Rich
Roskopf

5:30 PM CrossFit

1 x 1 @ 225 lbs

4

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 225 lbs

5

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 215 lbs

5

Private

4:30 PM CrossFit

1 x 1 @ 215 lbs

5

HP
Park

4:30 PM CrossFit

1 x 1 @ 215 lbs

6

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 205 lbs

6

Cody
Koenig

6:45 PM CrossFit

1 x 1 @ 205 lbs

6

Mike
Ford

11:30 AM CrossFit

1 x 1 @ 205 lbs

7

Carl
Hickerson

6:30 AM CrossFit

1 x 1 @ 195 lbs

8

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 185 lbs

sloppy - 175 good

8

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 185 lbs

8

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 185 lbs

8

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 185 lbs

9

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 175 lbs

9

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 175 lbs

Not very pretty

9

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 175 lbs

9

phil
sobolewski

5: 30 AM CrossFit

1 x 1 @ 175 lbs

10

Andy
Lowrey

5: 30 AM CrossFit

1 x 1 @ 165 lbs

10

Chip
Ueltschey

6:45 PM CrossFit

1 x 1 @ 165 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 165 lbs

10

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 165 lbs

failed 175

11

Private

5: 30 AM CrossFit

1 x 1 @ 155 lbs

12

Private

9:00 AM CrossFit

1 x 1 @ 145 lbs

12

Tim
Larkin

9:00 AM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 190 lbs

2

Piper
Huber

6:45 PM CrossFit

1 x 1 @ 170 lbs

15# pr. And equal to my bs. Oops

3

Rachael
Henry

4:30 PM CrossFit

1 x 1 @ 165 lbs

#10 pr

4

Katelin
Turner

6:45 PM CrossFit

1 x 1 @ 155 lbs

5

Ali
Levy

6:45 PM CrossFit

1 x 1 @ 145 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 145 lbs

6

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 140 lbs

7

Kathy
Lohne

6:30 AM CrossFit

1 x 1 @ 135 lbs

7

Lissa
Wickstrom

5:30 PM CrossFit

1 x 1 @ 135 lbs

7

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 135 lbs

Not a PR

8

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 125 lbs

9

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 120 lbs

10

Kate
Kauffman

5: 30 AM CrossFit

1 x 1 @ 115 lbs

11

Cathy
Doyle

5:30 PM CrossFit

1 x 1 @ 100 lbs

12

Anu
Balu

6:30 AM CrossFit

1 x 3 @ 95 lbs

failed 105 thrice

12

Elheese
Taylor

6:45 PM CrossFit

1 x 1 @ 95 lbs

Focused on form