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Components

Back Squat

Bench Press

Fran

Front Squat

Power Clean & Jerk Waves

Metcon

Settings

Workout

Fri

Main WOD

Back Squat (5 x 5 @ 65%)

Back Squat

After each set of squats perform 20m of walking lunges @ BW

Bench Press (5 x 5 @ 63% , super set w/pushups)

Bench Press

After each set of bench perform 8-12 push ups @ 31X1

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Team training

Front Squat (5-3-1 AHAP , rest 3 b/t)

Front Squat

Power Clean & Jerk Waves (EMOM 12 x 1 @ 70%+ of PC , build)

1 Rep @60%
1 Rep @65%
1 Rep @70%
1 Rep @75%

-Rest 1:00-2:00-

1 Rep @70%
1 Rep @75%
1 Rep @80%
1 Rep @85%

- Rest 1:00-2:00-
1 Rep @75%
1 Rep @80%
1 Rep @85%
1 Rep @85-90%

Metcon (Time)

225 DUs
75 push press 95/65
For time

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

Whiteboard:

Friday, May 27, 2016

Male Clients

1

Rob
Boek

5: 30 AM CrossFit

5 x 5 @ 295 lbs

2

Avery
Jessup

11:30 AM CrossFit

1 x 5 @ 285 lbs

365 1rep

2

Les
Davis

6:30 AM CrossFit

1 x 5 @ 285 lbs

3

Joe
Vithayathil

6:30 AM CrossFit

5 x 5 @ 235 lbs

3

Joe
Rayburn

6:45 PM CrossFit

1 x 5 @ 235 lbs

4

Andrew
Yancy

5:30 PM CrossFit

5 x 5 @ 225 lbs

5

Adam
Michaud

6:30 AM CrossFit

5 x 5 @ 205 lbs

5

Jay
Garcia

6:45 PM CrossFit

5 x 5 @ 205 lbs

W/ lunges

6

Andy
Mount

6:30 AM CrossFit

5 x 5 @ 195 lbs

6

Jeremy
Rigdon

4:30 PM CrossFit

5 x 5 @ 195 lbs

6

Rob
D'Angelo

4:30 PM CrossFit

5 x 5 @ 195 lbs

7

Chris
Pearcey

6:30 AM CrossFit

5 x 5 @ 185 lbs

Same as Wednesday, but felt easier.

7

Will
Mahoney

11:30 AM CrossFit

5 x 5 @ 185 lbs

7

Tom
Holt

4:30 PM CrossFit

1 x 5 @ 185 lbs

Bad back

8

Matthew
Zola

4:30 PM CrossFit

5 x 5 @ 175 lbs

9

Jonathan
Bermudez

5: 30 AM CrossFit

5 x 5 @ 160 lbs

10

Private

5: 30 AM CrossFit

5 x 5 @ 145 lbs

10

Chip
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 145 lbs

10

Nabil
SADAKA

5:30 PM CrossFit

5 x 5 @ 145 lbs

11

Private

11:30 AM CrossFit

5 x 5 @ 135 lbs

11

Jens
Deppe

11:30 AM CrossFit

1 x 5 @ 135 lbs

12

Dave
Mosher

8:45 AM CrossFit

5 x 5 @ 125 lbs

12

Ram
Hernandez

5: 30 AM CrossFit

1 x 5 @ 125 lbs

13

Bill
Hoppe

6:30 AM CrossFit

5 x 5 @ 80 lbs

14

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 0 lbs

interval on ad - 101 cal 5.1 km (10 min - 20 on 40 off)

Female Clients

1

Melissa
Griffin

11:30 AM CrossFit

5 x 5 @ 160 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

5 x 5 @ 155 lbs

2

Haley
Bury

6:45 PM CrossFit

5 x 5 @ 155 lbs

3

miki
hipp

11:30 AM CrossFit

1 x 5 @ 140 lbs

1 @ 160

4

Sarah
Allgood

4:30 PM CrossFit

5 x 5 @ 135 lbs

4

Beth
Poore

8:45 AM CrossFit

4 x 5 @ 135 lbs

Strained hip flexor.

4

Private

6:45 PM CrossFit

1 x 5 @ 135 lbs

5

Rana
Schnaubelt

11:30 AM CrossFit

5 x 5 @ 130 lbs

6

Alex
Newell

4:30 PM CrossFit

5 x 5 @ 125 lbs

6

Pauline
Tran

6:45 PM CrossFit

5 x 5 @ 125 lbs

6

Kristin
Nost-Munoz

11:30 AM CrossFit

1 x 5 @ 125 lbs

7

Dawna
Graham

11:30 AM CrossFit

5 x 5 @ 120 lbs

8

Karen
Mount

11:30 AM CrossFit

1 x 5 @ 117.5 lbs

9

Anu
Balu

6:30 AM CrossFit

5 x 5 @ 115 lbs

9

Lindsay
Durfee

4:30 PM CrossFit

1 x 5 @ 115 lbs

10

Kelsae
Stentzel

8:45 AM CrossFit

5 x 5 @ 110 lbs

11

Anne
Shapira

8:45 AM CrossFit

5 x 5 @ 105 lbs

11

Jessica
Bynum

11:30 AM CrossFit

5 x 5 @ 105 lbs

11

Nathalie
Mateer

5: 30 AM CrossFit

4 x 5 @ 105 lbs

1@85

11

Katie
HIlgemann

5: 30 AM CrossFit

1 x 5 @ 105 lbs

11

Patti
Smith

5: 30 AM CrossFit

1 x 5 @ 105 lbs

12

Jennifer
Lee

8:45 AM CrossFit

5 x 5 @ 100 lbs

15# Smash Ball with lunges

13

Paige
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 95 lbs

13

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 5 @ 95 lbs

14

Jordan
Peterson

5: 30 AM CrossFit

1 x 5 @ 85 lbs

15

Lisa
Romary

8:45 AM CrossFit

5 x 5 @ 75 lbs

2x80 3x75

16

Lea
Ann

6:30 AM CrossFit

0 x 0 @ 0 lbs

5x5 box squats with 10 hand weight