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Components

Back Squat

Bench Press

Metcon

Power clean + jerk

Push Press

Back Squat

Metcon

Metcon

Settings

Workout

Tues

Main WOD

Back Squat (5 x 5 @ 60%)

Back Squat

Bench Press (5 x 5 @ 60% , super set w/ dips)

Bench Press

Perform 5 reps of bench
Rest 30s
perform 12 reps of dips
or CGPU
Rest 2 min

Metcon (3 Rounds for time)

3 sets each for times
100m sprint
5 burpees
5 hang power snatch 95/65
Rest 3-4 b/t

Team training

Power clean + jerk (Perform the following)

1 power clean
1 jerk - push Jerk

80% x 3 ; 85% x 2 ; 90% x 1
95% x 1
Base off max power clean

Push Press (3.3.3 x 3 ; rest 15s / 2min 75%+)

Push Press

Back Squat (Following rep scheme)

Back Squat

5 x 75% ; 4 x 80% ; 3 x 85%
2 x 90% ; 1 x 95% ;1x100%

After 1st 3 sets do a super set of BB lunges back rack
8/leg Use 135/95

Accessory Work

Metcon (Time)

Assault bike
20 cal @ 100%
Rest 2:30 - 3:00
6 sets
Soft start please

Metcon (Weight)

3 sets of
8-12 strict chin ups
Rest 30s
3-5 weighted pull ups wide grip
Rest 2-3 min

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

Whiteboard:

Tuesday, May 10, 2016

Male Clients

1

Rob
Boek

6:30 AM CrossFit

5 x 5 @ 275 lbs

2

Jay
Garcia

6:45 PM CrossFit

5 x 5 @ 225 lbs

2

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 5 @ 225 lbs

2

Joe
Rayburn

6:45 PM CrossFit

1 x 5 @ 225 lbs

2

Les
Davis

6:30 AM CrossFit

1 x 5 @ 225 lbs

2

Mike
Ford

4:30 PM CrossFit

1 x 5 @ 225 lbs

30 reps UB 225# 2:05

3

Rich
Roskopf

11:30 AM CrossFit

5 x 5 @ 215 lbs

3

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 215 lbs

185/195/205/205/215

4

Dean
Durfee

6:45 PM CrossFit

5 x 5 @ 205 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

5 x 5 @ 205 lbs

4

Drew
Rivera

4:30 PM CrossFit

1 x 5 @ 205 lbs

5

Bradley
O'Neal

4:30 PM CrossFit

1 x 5 @ 200 lbs

6

Dave
Anderson

4:30 PM CrossFit

5 x 5 @ 195 lbs

6

Andy
Mount

4:30 PM CrossFit

1 x 5 @ 195 lbs

7

Adam
Michaud

6:30 AM CrossFit

5 x 5 @ 185 lbs

7

Jason
Martin

4:30 PM CrossFit

5 x 5 @ 185 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

5 x 5 @ 185 lbs

7

Joe
Bell

4:30 PM CrossFit

5 x 5 @ 185 lbs

7

Raymond
Abcede

4:30 PM CrossFit

5 x 5 @ 185 lbs

7

Todd
Findlay

4:30 PM CrossFit

5 x 5 @ 185 lbs

7

Sean
Weeks

11:30 AM CrossFit

1 x 5 @ 185 lbs

8

Rob
D'Angelo

11:30 AM CrossFit

1 x 5 @ 175 lbs

155x3,175x2

9

Paul
Schopp

5:30 PM CrossFit

5 x 5 @ 170 lbs

10

Chris
Pearcey

6:30 AM CrossFit

5 x 5 @ 165 lbs

10

Mathew
Warren

5: 30 AM CrossFit

5 x 5 @ 165 lbs

10

Matthew
Zola

4:30 PM CrossFit

5 x 5 @ 165 lbs

11

Jonathan
Bermudez

5: 30 AM CrossFit

5 x 5 @ 155 lbs

11

Sunny
Grover

11:30 AM CrossFit

5 x 5 @ 155 lbs

11

Will
Mahoney

11:30 AM CrossFit

5 x 5 @ 155 lbs

12

Private

5: 30 AM CrossFit

1 x 5 @ 145 lbs

13

Private

11:30 AM CrossFit

1 x 5 @ 135 lbs

14

Jens
Deppe

11:30 AM CrossFit

1 x 5 @ 125 lbs

15

Private

8:45 AM CrossFit

1 x 5 @ 105 lbs

16

Jeff
Hough

5: 30 AM CrossFit

4 x 10 @ 0 lbs

15 cal AD/10ea single leg step ups

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

5 x 5 @ 145 lbs

1

Melissa
Griffin

4:30 PM CrossFit

5 x 5 @ 145 lbs

1

Colette
Matsuda

4:30 PM CrossFit

1 x 5 @ 145 lbs

2

Beth
Poore

4:30 PM CrossFit

5 x 5 @ 135 lbs

3

Courtney
Floersch

6:45 PM CrossFit

5 x 5 @ 125 lbs

3

Haley
Bury

6:45 PM CrossFit

5 x 5 @ 125 lbs

4

Katie
Longto

5:30 PM CrossFit

5 x 5 @ 120 lbs

4

Lindsay
Durfee

4:30 PM CrossFit

5 x 5 @ 120 lbs

4

Private

6:45 PM CrossFit

1 x 5 @ 120 lbs

4

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 120 lbs

5

Anu
Balu

6:30 AM CrossFit

4 x 5 @ 115 lbs

5

Kathy
Lohne

8:45 AM CrossFit

1 x 5 @ 115 lbs

6

Alex
Newell

4:30 PM CrossFit

1 x 5 @ 110 lbs

6

Karen
Mount

4:30 PM CrossFit

1 x 5 @ 110 lbs

7

Pauline
Tran

6:45 PM CrossFit

5 x 5 @ 105 lbs

7

Patti
Smith

5: 30 AM CrossFit

1 x 5 @ 105 lbs

8

Jennifer
Lee

11:30 AM CrossFit

1 x 5 @ 100 lbs

90, 95, 100, 90, 100

9

Anne
Shapira

8:45 AM CrossFit

5 x 5 @ 95 lbs

9

Katie
HIlgemann

5: 30 AM CrossFit

1 x 5 @ 95 lbs

9

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 5 @ 95 lbs

10

Julie
Peterson

11:30 AM CrossFit

1 x 5 @ 90 lbs

11

Jordan
Peterson

6:30 AM CrossFit

1 x 5 @ 85 lbs

11

Meihui
Li

5:30 PM CrossFit

1 x 5 @ 85 lbs

12

Chelsea
Kilway

5:30 PM CrossFit

1 x 5 @ 80 lbs

13

Paige
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 75 lbs

13

Deb
Reser

4:30 PM CrossFit

1 x 5 @ 75 lbs

14

Kaco
Newbury

5: 30 AM CrossFit

1 x 5 @ 70 lbs

15

Carolyn
Concia

8:45 AM CrossFit

1 x 5 @ 65 lbs

15

Robyn
Miller

11:30 AM CrossFit

1 x 5 @ 65 lbs

16

Karol
Anderson

4:30 PM CrossFit

1 x 5 @ 60 lbs