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Components

Deadlift

Metcon

Metcon

Muscle-ups

Metcon

Bent Over Row

Push-ups

Settings

Workout

Tues

Main WOD

Deadlift (5 x 5 @ 63% , super set w/ hip extension)

Deadlift

After getting to working weight , super set with 8 hip extensions
Rest 30s after deads and 2-3 min after hip extensions

Metcon (AMRAP - Rounds and Reps)

Amrap 5 of
5 box jumps 30/24
5 alt DB snatches 55/35

Metcon (AMRAP - Rounds and Reps)

Amrap 5 of
5 C2B pull ups
5 Burpees

Team training

Muscle-ups (Take 10 min and work on short sets)

Muscle-ups

Metcon (Weight)

IN 12 min complete the following
"Dianne" - scale to finish in 7 min if needed
Then in time remaining build to a max C/J
Score is max C/J

Accessory Work

Bent Over Row (3 x 10 AHAP w/good form)

Bent Over Row

Push-ups (3 x max reps @ tempo 31X1 )

Push-ups

Super set with rows

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

Whiteboard:

Tuesday, May 24, 2016

Male Clients

1

Rob
Boek

5: 30 AM CrossFit

5 x 5 @ 295 lbs

1

Les
Davis

8:45 AM CrossFit

1 x 5 @ 295 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

5 x 5 @ 291 lbs

3

Jay
Garcia

6:45 PM CrossFit

5 x 5 @ 275 lbs

3

John
Rogacki

11:30 AM CrossFit

5 x 5 @ 275 lbs

64ish%

3

Joe
Rayburn

6:45 PM CrossFit

1 x 5 @ 275 lbs

4

Andy
Mount

4:30 PM CrossFit

5 x 5 @ 265 lbs

4

Dave
Anderson

4:30 PM CrossFit

5 x 5 @ 265 lbs

4

Dean
Durfee

4:30 PM CrossFit

5 x 5 @ 265 lbs

5

Rich
Roskopf

11:30 AM CrossFit

5 x 5 @ 261.25 lbs

6

Jonathan
Bermudez

5: 30 AM CrossFit

5 x 5 @ 255 lbs

6

Jason
Roraback

5: 30 AM CrossFit

1 x 5 @ 255 lbs

7

Chris
Pearcey

6:30 AM CrossFit

5 x 5 @ 245 lbs

7

Will
Mahoney

11:30 AM CrossFit

5 x 5 @ 245 lbs

8

Adam
Michaud

6:30 AM CrossFit

5 x 5 @ 235 lbs

8

Rob
D'Angelo

4:30 PM CrossFit

5 x 5 @ 235 lbs

8

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 235 lbs

4x5z2225

9

Private

5: 30 AM CrossFit

5 x 5 @ 225 lbs

9

Kevin
Putnam

8:45 AM CrossFit

5 x 5 @ 225 lbs

9

Todd
Findlay

5: 30 AM CrossFit

5 x 5 @ 225 lbs

9

Fred
Peterson

5: 30 AM CrossFit

1 x 5 @ 225 lbs

10

Bradley
O'Neal

4:30 PM CrossFit

5 x 5 @ 217.75 lbs

11

Carl
Hickerson

8:45 AM CrossFit

1 x 5 @ 205 lbs

12

Matthew
Zola

5:30 PM CrossFit

5 x 5 @ 198.5 lbs

13

Jens
Deppe

11:30 AM CrossFit

1 x 5 @ 195 lbs

14

Dave
Mosher

8:45 AM CrossFit

5 x 5 @ 190 lbs

14

Private

8:45 AM CrossFit

5 x 5 @ 190 lbs

14

Paul
Schopp

5:30 PM CrossFit

5 x 5 @ 190 lbs

Super setted with 8 hip extensions

15

Scott
Vernon

6:30 AM CrossFit

5 x 5 @ 165 lbs

16

Bill
Hoppe

8:45 AM CrossFit

5 x 5 @ 140 lbs

17

Sean
Beall

6:30 AM CrossFit

5 x 5 @ 135 lbs

Probably could have gone with more weight.

17

Alex
Matsuda

5: 30 AM CrossFit

1 x 5 @ 135 lbs

18

Chip
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 125 lbs

Female Clients

1

Beth
Poore

5:30 PM CrossFit

5 x 5 @ 190 lbs

2

miki
hipp

5: 30 AM CrossFit

1 x 5 @ 185 lbs

3

Dawna
Graham

4:30 PM CrossFit

5 x 5 @ 182.5 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

5 x 5 @ 175 lbs

4

Haley
Bury

6:45 PM CrossFit

5 x 5 @ 175 lbs

4

Patti
Smith

5: 30 AM CrossFit

5 x 5 @ 175 lbs

Thanks C!

4

Piper
Huber

6:45 PM CrossFit

5 x 5 @ 175 lbs

4

Kathy
Lohne

6:45 PM CrossFit

1 x 5 @ 175 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 167.5 lbs

6

Krysta
Besser

8:45 AM CrossFit

1 x 5 @ 165 lbs

7

Jennifer
Lee

8:45 AM CrossFit

1 x 5 @ 155 lbs

8

Lindsay
Durfee

4:30 PM CrossFit

5 x 5 @ 150 lbs

8

Alex
Newell

4:30 PM CrossFit

1 x 5 @ 150 lbs

9

Private

11:30 AM CrossFit

1 x 5 @ 135 lbs

9

Karen
Mount

8:45 AM CrossFit

1 x 5 @ 135 lbs

10

Karol
Anderson

4:30 PM CrossFit

5 x 5 @ 120 lbs

11

Jessica
Bynum

6:30 AM CrossFit

5 x 5 @ 115 lbs

11

Katelin
Turner

6:45 PM CrossFit

5 x 5 @ 115 lbs

stitches

11

Paige
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 115 lbs

11

Jordan
Peterson

6:30 AM CrossFit

1 x 5 @ 115 lbs

11

Kate
Kauffman

5: 30 AM CrossFit

1 x 5 @ 115 lbs

11

Pauline
Tran

6:45 PM CrossFit

1 x 5 @ 115 lbs

12

Chelsea
Kilway

5:30 PM CrossFit

5 x 5 @ 110 lbs

13

Rebekah
Brown

6:45 PM CrossFit

5 x 5 @ 105 lbs

13

Robyn
Miller

11:30 AM CrossFit

5 x 5 @ 105 lbs

14

Anne
Shapira

8:45 AM CrossFit

5 x 5 @ 100 lbs

Back Squat

15

Kaco
Newbury

11:30 AM CrossFit

1 x 5 @ 90 lbs

16

Melanie
Costello

5:30 PM CrossFit

5 x 5 @ 65 lbs