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Components

Back Squat

Metcon

Hang Snatch

Behind the Neck Press

Front Squat

Metcon

Metcon

Settings

Workout

Tues

Main WOD

A: Metcon (No Measure)

3 sets not for time of
50 DUs
12 Goblet squat thrusters

6 min

B: Back Squat (5 x 2 , 85%+)

Back Squat

C: Metcon (Time)

21-15-9 of
Push press 115/75
Burpees
10 min cap

Rx+ - 155/105

Team training

A: Metcon (No Measure)

Snatch high pulls x 5
Power snatch x 5 from knee
OH squat x 5
Snatch x 5
Empty bar x 2

B: Hang Snatch (5 x 2 , 80-85%)

Hang Snatch

C: Behind the Neck Press (3 x 3 , moderate - snatch grip)

Press from back rack.

D: Front Squat (3 x 8 , add 15-20# , 1 min rest)

Front Squat

E: Metcon (3 Rounds for time)

3 sets of
25/20 cal AD
15 HSPU
Sprint effort
Rest 3 min b/t

Accessory Work

AA: Metcon (No Measure)

3 x 1 min of Hollow rocks
Rest 2 min b/t

AB: Metcon (Weight)

3 sets of
Russian step up with KB in OH position x 8/leg
Rest 1 min
Weighted pull up x 5 , heavy
Rest 2 min

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

Whiteboard:

Tuesday, May 02, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

5 x 2 @ 365 lbs

2

Avery
Jessup

6:30 AM CrossFit

5 x 2 @ 335 lbs

3

Andrew
Yancy

4:30 PM CrossFit

1 x 2 @ 325 lbs

275,295,315,325 ran out of time.

4

Joe
Vithayathil

11:30 AM CrossFit

1 x 2 @ 317.5 lbs

285, 295, 305, 317.5

5

Drew
Rivera

4:30 PM CrossFit

1 x 2 @ 315 lbs

275, 295, 300, 310, 315

5

Todd
Findlay

4:30 PM CrossFit

1 x 2 @ 315 lbs

275, 285, 300, 310

5

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 2 @ 315 lbs

235, 255, 275, 295,315

6

Aaron
Johnston

4:30 PM CrossFit

3 x 2 @ 295 lbs

275, 295

7

Steven
Gooding

4:30 PM CrossFit

5 x 2 @ 285 lbs

7

Private

4:30 PM CrossFit

1 x 2 @ 285 lbs

8

Dean
Durfee

5: 30 AM CrossFit

10 x 3 @ 275 lbs

8

Private

5:30 PM CrossFit

5 x 2 @ 275 lbs

8

Adam
Michaud

6:30 AM CrossFit

4 x 2 @ 275 lbs

Out of time to do 5th

9

Jason
Martin

4:30 PM CrossFit

3 x 2 @ 265 lbs

1x2@255,1x2@225

9

Chris
Pearcey

6:30 AM CrossFit

2 x 2 @ 265 lbs

9

Martin
stringer

6:30 AM CrossFit

2 x 2 @ 265 lbs

the other 3 were 245

10

Hugo
Cerda jr

5: 30 AM CrossFit

1 x 2 @ 255 lbs

10

John
Rogacki

11:30 AM CrossFit

1 x 2 @ 255 lbs

235/255/235/235/235

11

Jeff
Hough

11:30 AM CrossFit

4 x 2 @ 245 lbs

11

Jeremy
Rigdon

4:30 PM CrossFit

2 x 2 @ 245 lbs

1x215, 2x225,

11

Fred
Peterson

4:30 PM CrossFit

1 x 2 @ 245 lbs

1x2@225, 3x2@235

11

Mathew
Warren

5: 30 AM CrossFit

1 x 2 @ 245 lbs

Build over sets

12

Paul
Schopp

5:30 PM CrossFit

4 x 2 @ 225 lbs

1x2x185

13

phil
sobolewski

5: 30 AM CrossFit

5 x 2 @ 205 lbs

Set 1 at 185

14

Ken
Borst

11:30 AM CrossFit

1 x 2 @ 195 lbs

15

Tim
Larkin

9:00 AM CrossFit

3 x 5 @ 185 lbs

15

Jay
Davis

4:30 PM CrossFit

1 x 2 @ 185 lbs

1 at 195

15

Jens
Deppe

11:30 AM CrossFit

1 x 2 @ 185 lbs

16

Ram
Hernandez

5: 30 AM CrossFit

4 x 6 @ 135 lbs

17

Private

9:00 AM CrossFit

5 x 8 @ 125 lbs

18

Tristan
Estridge

9:00 AM CrossFit

5 x 5 @ 105 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

5 x 2 @ 205 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

5 x 2 @ 195 lbs

2

Lauren
Savoie

6:45 PM CrossFit

3 x 2 @ 195 lbs

3

Courtney
Floersch

5:30 PM CrossFit

5 x 2 @ 185 lbs

3

Emilee
Jennings

6:30 AM CrossFit

1 x 2 @ 185 lbs

4

Tracie
Miller

6:30 AM CrossFit

5 x 2 @ 180 lbs

5

Ali
Levy

6:45 PM CrossFit

5 x 2 @ 175 lbs

6

miki
hipp

6:45 PM CrossFit

5 x 2 @ 165 lbs

6

Private

6:45 PM CrossFit

5 x 2 @ 165 lbs

7

Kathy
Lohne

6:30 AM CrossFit

5 x 2 @ 155 lbs

7

Lissa
Wickstrom

5:30 PM CrossFit

5 x 2 @ 155 lbs

8

Anu
Balu

6:30 AM CrossFit

6 x 2 @ 145 lbs

8

Paige
Ueltschey

5: 30 AM CrossFit

5 x 2 @ 145 lbs

8

Kate
Kauffman

5: 30 AM CrossFit

1 x 2 @ 145 lbs

Built up 5 x5 for first 3 sets; 125, 135, 145

9

Julie
Peterson

11:30 AM CrossFit

5 x 2 @ 115 lbs

9

Teresa
Morescalchi

5: 30 AM CrossFit

5 x 2 @ 115 lbs

10

Ava
Streater

6:45 PM CrossFit

5 x 2 @ 110 lbs

10

Pauline
Amal

6:45 PM CrossFit

5 x 2 @ 110 lbs

11

Elheese
Taylor

5:30 PM Competitive Cross...

5 x 2 @ 105 lbs

11

Shannon
Wiltz

9:00 AM CrossFit

5 x 2 @ 105 lbs

12

Karol
Anderson

4:30 PM CrossFit

2 x 2 @ 85 lbs