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Components

Metcon

Strict Toes-To-Bar

Metcon

Deadlift

Settings

Workout

Tuesday

Main WOD

Metcon (No Measure)

3 sets NOT for time
20 GHD sit ups
20 OH squats PVC
20 Push ups - perfect

Metcon (Time)

3 rounds for time of
400m run
25 KB swings 53/35 full
15 TTB

Team training

Strict Toes-To-Bar (3 x 15 , Use a medball)

Strict Toes-To-Bar

Metcon (Calories)

8 sets of
Row x 30s @ 90-95%
Rest 90s
Track your cals
Score is total cals

Deadlift (10-7-5-3-1 , rest 2-3 b/t)

Deadlift

Start 10 rep set @ 60-65% and add each set

Metcon (No Measure)

Accessory work
3 sets of
25 GHD sit ups
15 hip extensions
5 box jumps 36"+

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

Whiteboard:

Tuesday, April 26, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

9:58

2

Joe
Rayburn

6:45 PM CrossFit

10:40

3

Jay
Garcia

6:45 PM CrossFit

10:49

4

Dave
Anderson

4:30 PM CrossFit

10:55

5

Rich
Roskopf

11:30 AM CrossFit

11:53

UB

6

Joe
Vithayathil

11:30 AM CrossFit

12:02

7

Dean
Durfee

8:45 AM CrossFit

12:34

8

Andy
Mount

11:30 AM CrossFit

12:44

9

Private

4:30 PM CrossFit

12:49

10

Jonathan
Bermudez

5: 30 AM CrossFit

12:56

11

Chris
Pearcey

6:30 AM CrossFit

13:44

SLOW!

12

Scott
Boss

5: 30 AM CrossFit

13:49

13

Fred
Peterson

5: 30 AM CrossFit

14:23

14

Tom
Holt

5:30 PM CrossFit

14:46

15

Jeremy
Rigdon

4:30 PM CrossFit

16:22

16

Rob
Boek

4:30 PM CrossFit

17:59

yuck :(

17

Private

8:45 AM CrossFit

11:00

18

Dave
Mosher

8:45 AM CrossFit

11:54

19

Adam
Michaud

6:30 AM CrossFit

12:07

V ups

20

Alex
Matsuda

5: 30 AM CrossFit

13:02

35# kb

21

Jens
Deppe

11:30 AM CrossFit

14:00

Knees up

22

bill
hall

6:30 AM CrossFit

14:49

400 meter row

23

Todd
Findlay

5:30 PM CrossFit

14:55

24

Jason
Martin

4:30 PM CrossFit

15:21

scaled

25

DAVE
RASMUSSEN

11:30 AM CrossFit

15:39

Knees 2 Elbow

26

Paul
Schopp

5:30 PM Competitive Cross...

16:34

53lb kettle bell 15 ttb, 15 vups, 15 vups

Female Clients

1

Hayley
Gooding

4:30 PM CrossFit

10:18

2

Krysta
Besser

4:30 PM CrossFit

11:08

3

Rana
Schnaubelt

4:30 PM CrossFit

11:25

4

Jennifer
Lee

4:30 PM CrossFit

12:34

5

Karen
Mount

11:30 AM CrossFit

13:30

6

Haley
Bury

6:45 PM CrossFit

13:32

7

Sarah
Allgood

5:30 PM CrossFit

13:57

8

Colette
Matsuda

5: 30 AM CrossFit

14:54

9

Karol
Anderson

4:30 PM CrossFit

20:24

last 7 ttb took 3 mins...ouch

10

Alex
Newell

4:30 PM CrossFit

11:39

row, 26# kb, v ups

11

Paige
Ueltschey

5: 30 AM CrossFit

11:57

12 kg, vups

12

Lindsay
Durfee

8:45 AM CrossFit

12:00

35# kb hanging knee tucks

13

Katie
HIlgemann

5: 30 AM CrossFit

12:04

Green KB, vups

14

Cheri
Lebrun

5: 30 AM CrossFit

12:20

Yellow kb, vups

14

Piper
Huber

6:45 PM CrossFit

12:20

400/26#kb eye level, suitcase sit ups (forearm pain)

15

Katie
Longto

6:45 PM CrossFit

12:48

4 rds, 200m run, 25 kb @ 35#, 15 suitcase situps

16

Chelsea
Kilway

5:30 PM CrossFit

12:49

35# 3/4 range; knees over hips

17

Jasmine
Eoff

5:30 PM CrossFit

13:00

18

Jordan
Peterson

8:45 AM CrossFit

13:40

19

Katelin
Turner

11:30 AM CrossFit

14:19

35# KB; v-ups/suitcases

20

Julie
Peterson

11:30 AM CrossFit

14:24

35#, TTB, knees to chest.

21

Teresa
Morescalchi

5: 30 AM CrossFit

14:28

26#kb T2b

22

Anu
Balu

5: 30 AM CrossFit

14:47

10,15,15 35lb rest green 5 k2c rest vups

23

Pauline
Tran

6:45 PM CrossFit

15:04

TTB attempts

24

Meihui
Li

6:45 PM CrossFit

15:05

sit up

25

Private

6:30 AM CrossFit

18:57