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Components

Back Squat

Shoulder Press

Metcon

Metcon

Metcon

Metcon

Settings

Workout

Mon

Main WOD

Back Squat (5 x 5 @ 63% ,rest 2 b/t)

Back Squat

Shoulder Press (5 x 5 @ 60% , super set w/negatives)

Shoulder Press

Perform 5 strict press
Rest 30s
Perform 5 x HS negatives
@ 4s descent
Rest 2 min

Metcon (Time)

3 sets each alternating with a
partner
12 G2OH DB 55/35
8 Alt lunges w/DB
4 Bar MU

Team training

Metcon (AMRAP - Reps)

Pull up complex

1 strict chin over
1 strict C2B
1 kip chin over
1 kip C2B
1 bar MU
Rest as needed
Max reps in 12 min
1 full complex is 1 rep

Metcon (Time)

For time
3 rounds of
50 wall ball
50 DUs

Metcon (Time)

For time
3 rounds of
15 hang power cleans 135/95
10 lateral burpee over bar

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

Whiteboard:

Monday, May 16, 2016

Male Clients

1

Rob
Boek

6:30 AM CrossFit

1 x 5 @ 285 lbs

First set at 335 by mistake (morning math).

2

Les
Davis

8:45 AM CrossFit

1 x 5 @ 255 lbs

3

Joe
Rayburn

6:45 PM CrossFit

1 x 5 @ 235 lbs

4

Aaron
Johnston

6:45 PM CrossFit

5 x 5 @ 225 lbs

4

Andrew
Yancy

5:30 PM CrossFit

5 x 5 @ 225 lbs

4

DAVE
RASMUSSEN

11:30 AM CrossFit

5 x 5 @ 225 lbs

4

Jay
Garcia

6:45 PM CrossFit

5 x 5 @ 225 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

5 x 5 @ 225 lbs

4

Rich
Roskopf

11:30 AM CrossFit

5 x 5 @ 225 lbs

5

Drew
Rivera

11:30 AM CrossFit

1 x 5 @ 217 lbs

6

Bradley
O'Neal

4:30 PM CrossFit

1 x 5 @ 205 lbs

7

Dave
Anderson

4:30 PM CrossFit

5 x 5 @ 200 lbs

8

Adam
Michaud

6:30 AM CrossFit

5 x 5 @ 195 lbs

8

Andy
Mount

5: 30 AM CrossFit

5 x 5 @ 195 lbs

8

Todd
Findlay

4:30 PM CrossFit

5 x 5 @ 195 lbs

9

Jason
Martin

4:30 PM CrossFit

2 x 5 @ 190 lbs

2x5@185

10

Jeremy
Rigdon

4:30 PM CrossFit

5 x 5 @ 185 lbs

10

Scott
Boss

5: 30 AM CrossFit

4 x 5 @ 185 lbs

1@155

10

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 185 lbs

65%

11

Chris
Pearcey

6:30 AM CrossFit

5 x 5 @ 175 lbs

11

Mathew
Warren

5: 30 AM CrossFit

5 x 5 @ 175 lbs

11

Rob
D'Angelo

4:30 PM CrossFit

5 x 5 @ 175 lbs

12

Matthew
Zola

4:30 PM CrossFit

5 x 5 @ 172.5 lbs

13

Will
Mahoney

11:30 AM CrossFit

5 x 5 @ 170 lbs

14

Private

5:30 PM CrossFit

5 x 5 @ 165 lbs

14

Paul
Schopp

5:30 PM CrossFit

5 x 5 @ 165 lbs

14

Sean
Weeks

11:30 AM CrossFit

5 x 5 @ 165 lbs

15

Jonathan
Bermudez

11:30 AM CrossFit

5 x 5 @ 155 lbs

15

Kevin
Putnam

8:45 AM CrossFit

2 x 5 @ 155 lbs

16

Ken
Borst

11:30 AM CrossFit

5 x 5 @ 145 lbs

17

Alex
Matsuda

5: 30 AM CrossFit

5 x 5 @ 135 lbs

17

Private

5: 30 AM CrossFit

5 x 5 @ 135 lbs

17

Brian
Niepoky

5: 30 AM CrossFit

5 x 5 @ 135 lbs

17

Carl
Hickerson

8:45 AM CrossFit

5 x 5 @ 135 lbs

17

Michael
Weinstein

5:30 PM CrossFit

5 x 5 @ 135 lbs

17

Sean
Beall

11:30 AM CrossFit

5 x 5 @ 135 lbs

17

Private

8:45 AM CrossFit

1 x 5 @ 135 lbs

18

Chip
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 125 lbs

19

Matt
Waldo

5: 30 AM CrossFit

5 x 5 @ 115 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

5 x 5 @ 155 lbs

1

Melissa
Griffin

11:30 AM CrossFit

5 x 5 @ 155 lbs

155

2

Beth
Poore

4:30 PM CrossFit

5 x 5 @ 145 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

5 x 5 @ 145 lbs

2

Haley
Bury

6:45 PM CrossFit

5 x 5 @ 145 lbs

3

Courtney
Floersch

6:45 PM CrossFit

5 x 5 @ 125 lbs

3

Katie
Longto

6:45 PM CrossFit

5 x 5 @ 125 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

5 x 5 @ 125 lbs

3

Sarah
Allgood

4:30 PM CrossFit

5 x 5 @ 125 lbs

3

Sarah
Holman

5:30 PM CrossFit

5 x 5 @ 125 lbs

3

Isabelle
Ford

5:30 PM CrossFit

1 x 5 @ 125 lbs

4 @ 115

4

Alex
Newell

5:30 PM CrossFit

5 x 5 @ 120 lbs

4

Dawna
Graham

11:30 AM CrossFit

5 x 5 @ 120 lbs

4

Private

11:30 AM CrossFit

5 x 5 @ 120 lbs

4

Anu
Balu

5: 30 AM CrossFit

4 x 5 @ 120 lbs

5

Lindsay
Durfee

8:45 AM CrossFit

5 x 5 @ 115 lbs

5

Paige
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 115 lbs

5

Kathy
Lohne

6:45 PM CrossFit

1 x 5 @ 115 lbs

5

Katie
HIlgemann

5: 30 AM CrossFit

1 x 5 @ 115 lbs

5

Krysta
Besser

8:45 AM CrossFit

1 x 5 @ 115 lbs

5

Patti
Smith

5: 30 AM CrossFit

1 x 5 @ 115 lbs

5

Piper
Huber

6:45 PM CrossFit

1 x 5 @ 115 lbs

6

Karen
Mount

4:30 PM CrossFit

1 x 5 @ 112 lbs

7

Kelsae
Stentzel

8:45 AM CrossFit

5 x 5 @ 105 lbs

7

Nathalie
Mateer

5: 30 AM CrossFit

5 x 5 @ 105 lbs

8

Anne
Shapira

8:45 AM CrossFit

5 x 5 @ 100 lbs

8

Teresa
Morescalchi

8:45 AM CrossFit

5 x 5 @ 100 lbs

9

Keesa
Garcia

5:30 PM CrossFit

5 x 5 @ 85 lbs

10

Jennifer
Larson

11:30 AM CrossFit

5 x 5 @ 75 lbs

10

Rebekah
Brown

11:30 AM CrossFit

5 x 5 @ 75 lbs

10

Robyn
Miller

11:30 AM CrossFit

5 x 5 @ 75 lbs

10

Emily
Gleason

6:30 AM CrossFit

1 x 5 @ 75 lbs

10

Kaco
Newbury

11:30 AM CrossFit

1 x 5 @ 75 lbs

11

Jordan
Peterson

6:45 PM CrossFit

5 x 5 @ 65 lbs

11

Melissa
Pelham

5: 30 AM CrossFit

1 x 5 @ 65 lbs

11

Stephanie
Carson

6:45 PM CrossFit

1 x 5 @ 65 lbs

12

Deb
Reser

4:30 PM CrossFit

1 x 5 @ 63 lbs