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Components

PS / OHS / snatch

Metcon

Front Squat

Deadlift

Nate

Settings

Workout

Fri

Main WOD

PS / OHS / snatch (As follows)

1 power snatch
1 OH squat
1 snatch
Start at 60%

EMOM 10
Build over sets

Metcon (Time)

21-15-9 of
Cal row
Thrusters 95/65

Team training

Front Squat (3x2 @ 75% , 3x3 @ 80%)

Front Squat

Deadlift (10-7-5-3-1 Start @ 60%+)

Deadlift

Nate (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

To learn more about Nate click here

Optional....regionals format
10 rounds of
4 strict MU
7 strict HSPU
12 KB snatches 70/53

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

Whiteboard:

Friday, May 06, 2016

Male Clients

1

HP
Park

4:30 PM CrossFit

1 x 1 @ 160 lbs

started at 115

2

Aaron
Johnston

11:30 AM CrossFit

4 x 1 @ 155 lbs

2

David
Fisher

5: 30 AM CrossFit

3 x 1 @ 155 lbs

115-->155

3

Private

5: 30 AM CrossFit

3 x 1 @ 145 lbs

4

John
Rogacki

8:45 AM CrossFit

2 x 1 @ 135 lbs

95/95/105/115/125/135/135/125/115/115

4

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 135 lbs

95x3,115x4,135x3

5

Jay
Garcia

6:45 PM CrossFit

1 x 3 @ 125 lbs

5

Les
Davis

5: 30 AM CrossFit

1 x 1 @ 125 lbs

6

Dean
Durfee

8:45 AM CrossFit

1 x 1 @ 115 lbs

Form is still improving!

7

Fred
Peterson

11:30 AM CrossFit

1 x 1 @ 110 lbs

80--110

8

Kevin
Putnam

8:45 AM CrossFit

2 x 1 @ 105 lbs

8

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 105 lbs

8

Private

8:45 AM CrossFit

1 x 1 @ 105 lbs

9

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 100 lbs

65, 75, 95, 100

10

Dave
Anderson

4:30 PM CrossFit

10 x 1 @ 95 lbs

+ 46# Vest

10

Scott
Boss

5: 30 AM CrossFit

5 x 1 @ 95 lbs

5@75,5@95

10

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 95 lbs

2X75, 7X85, 1X95

11

Jason
Martin

4:30 PM CrossFit

2 x 1 @ 90 lbs

failed 95

12

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 85 lbs

13

Scott
Vernon

6:30 AM CrossFit

2 x 1 @ 75 lbs

8x65# 2x75#

14

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 65 lbs

14

Daniel
Thompson

8:45 AM CrossFit

1 x 1 @ 65 lbs

15

Jonathan
Bermudez

5: 30 AM CrossFit

10 x 1 @ 55 lbs

16

Will
Mahoney

11:30 AM CrossFit

1 x 1 @ 41 lbs

17

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

1 x 1 @ 115 lbs

2

Sarah
Allgood

4:30 PM CrossFit

2 x 1 @ 100 lbs

3

Krysta
Besser

4:30 PM CrossFit

1 x 1 @ 90 lbs

4

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 85 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

10 x 1 @ 75 lbs

6

Katelin
Turner

11:30 AM CrossFit

1 x 1 @ 70 lbs

2x 55; 4x60; 2x65; 2x70- felt really good, solid in the bottom

7

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 60 lbs

8

Jordan
Peterson

11:30 AM CrossFit

1 x 1 @ 55 lbs

9

Anu
Balu

6:30 AM CrossFit

4 x 1 @ 50 lbs

10

Rebekah
Brown

11:30 AM CrossFit

10 x 1 @ 45 lbs

10

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 45 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 45 lbs

34,45

11

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 35 lbs

12

Robyn
Miller

11:30 AM CrossFit

1 x 1 @ 30 lbs

13

Stephanie
Noell

5: 30 AM CrossFit

1 x 1 @ 20 lbs

14

Private

6:30 AM CrossFit

1 x 1 @ 15 lbs