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Components

Power Clean

Power Clean

Metcon

Snatch BB warm up

Snatch

Snatch

Isabel

Front Squat

Metcon

Settings

Workout

Tues

Main WOD

A: Metcon (No Measure)

3 sets at a moderate pace
50 DUs
8 box jumps
12 wallball 20/14

B: Power Clean (Build to a heavy in 15 min)

Power Clean

C: Power Clean (EMOM 8 x 2 reps @ 75-80% )

Power Clean

D: Metcon (Time)

5 rounds for time of
5 HSPU
15 TTB
Rx+ - strict HSPU
All TTB UB

Team training

A: Snatch BB warm up (1 Xs)

Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6

B: Snatch (Build to 80% in 15 min)

Snatch

C: Snatch (Every 90s for 15 min @ 80%+)

Snatch

D: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

E: Front Squat (3 x 6, add 5-10#)

Front Squat

Accessory Work

A: Metcon (Time)

10 sets of
5 strict HSPU
3 MU

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

Whiteboard:

Tuesday, May 23, 2017

Male Clients

1

John
Floersch

4:30 PM CrossFit

1 x 1 @ 265 lbs

2

Matt
Savoie

6:45 PM CrossFit

1 x 1 @ 255 lbs

3

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 245 lbs

4

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 235 lbs

Missed 245#

5

Hugo
Cerda jr

5: 30 AM CrossFit

1 x 1 @ 225 lbs

Failed at 245

5

Martin
stringer

4:30 PM CrossFit

1 x 1 @ 225 lbs

5

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 225 lbs

6

Private

4:30 PM CrossFit

1 x 1 @ 220 lbs

7

Cody
Koenig

6:30 AM CrossFit

1 x 1 @ 215 lbs

7

Scott
Boss

6:30 AM CrossFit

1 x 1 @ 215 lbs

8

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 210 lbs

9

Carl
Hickerson

6:30 AM CrossFit

1 x 1 @ 205 lbs

9

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 205 lbs

10

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 195 lbs

10

Mike
Ford

11:30 AM CrossFit

1 x 1 @ 195 lbs

11

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 185 lbs

failed at 207.5 no hips today

12

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 175 lbs

13

Fahad
Al-Wetaid

6:45 PM CrossFit

1 x 3 @ 165 lbs

13

Aaron
Johnston

4:30 PM CrossFit

1 x 1 @ 165 lbs

13

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 165 lbs

13

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 165 lbs

13

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 165 lbs

14

Private

9:00 AM CrossFit

1 x 1 @ 160 lbs

15

Jonathan
Bermudez

9:00 AM CrossFit

1 x 1 @ 155 lbs

15

Private

5: 30 AM CrossFit

1 x 1 @ 155 lbs

16

Private

11:30 AM CrossFit

1 x 1 @ 145 lbs

16

Tim
Larkin

9:00 AM CrossFit

1 x 1 @ 145 lbs

17

Kush
Pathak

5:30 PM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

1 x 1 @ 175 lbs

2

Katelin
Turner

6:30 AM CrossFit

1 x 1 @ 165 lbs

2

Lauren
Savoie

6:45 PM CrossFit

1 x 1 @ 165 lbs

3

Ali
Levy

6:45 PM CrossFit

1 x 1 @ 155 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 155 lbs

4

miki
hipp

6:45 PM CrossFit

1 x 1 @ 150 lbs

5

Emilee
Jennings

6:30 AM CrossFit

3 x 1 @ 145 lbs

6

Courtney
Floersch

4:30 PM CrossFit

1 x 1 @ 135 lbs

6

Lissa
Wickstrom

6:45 PM CrossFit

1 x 1 @ 135 lbs

Failed 145

6

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 135 lbs

6

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 135 lbs

7

Kate
Kauffman

5: 30 AM CrossFit

1 x 1 @ 125 lbs

Failed at 130#

7

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 125 lbs

8

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 120 lbs

Ugh! Not today.

9

Jennifer
Larson

11:30 AM CrossFit

1 x 1 @ 105 lbs

9

Sarah
D'Angelo

4:30 PM CrossFit

1 x 1 @ 105 lbs

9

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 105 lbs

10

Anu
Balu

6:30 AM CrossFit

2 x 1 @ 100 lbs

11

Shannon
Wiltz

9:00 AM CrossFit

1 x 1 @ 85 lbs

Wimp-tastic

12

Elheese
Taylor

6:45 PM CrossFit

1 x 1 @ 75 lbs

13

Adrienne
Ashmanskas

5: 30 AM CrossFit

1 x 1 @ 65 lbs

13

Karen
DeVyldere

6:30 AM CrossFit

1 x 1 @ 65 lbs

14

Alissa
Tseu

5:30 PM CrossFit

3 x 1 @ 50 lbs