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Components

Deadlift

Hip extensions

Metcon

Power Clean

Power Jerk

Overhead Squat

Metcon

Settings

Workout

Tues

Main WOD

Deadlift (EMOM 5 x 5 reps @ 65%)

Deadlift

Hip extensions (3 x 12 , rest 90s)

Face down on GHD, neutral spine and tight mid line Hip free to flex and extend

Metcon (4 Rounds for time)

4 sets each for times of
20/15 cal row
20 wallballs 20/14
100% effort
Rest 4 min b/t

Rx+ - 25/16

Team training

Power Clean (3 x 5 @ 70%)

Power Clean

Power Jerk (3 x 5 @ 60% of split jerk)

Dip , drive, press and drive under into power receiving position
No split

Overhead Squat (3 x 5 @ 70%)

Overhead Squat

Metcon (Time)

3 rounds for time of
15 thrusters 95/65
15 burpee box jump over 24/20
All out effort - 100%

Rx+ - 115/75

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

Whiteboard:

Tuesday, June 07, 2016

Male Clients

1

Joe
Vithayathil

11:30 AM CrossFit

5 x 5 @ 300 lbs

2

Dave
Anderson

4:30 PM CrossFit

5 x 5 @ 275 lbs

2

DAVE
RASMUSSEN

11:30 AM CrossFit

5 x 5 @ 275 lbs

2

Private

4:30 PM CrossFit

5 x 5 @ 275 lbs

2

Kevin
Putnam

8:45 AM CrossFit

5 x 5 @ 275 lbs

Sasha threatened to tape a PVC pipe to my back

2

Mathew
Warren

5: 30 AM CrossFit

1 x 5 @ 275 lbs

3

Rich
Roskopf

11:30 AM CrossFit

5 x 5 @ 270 lbs

4

Jonathan
Bermudez

5: 30 AM CrossFit

5 x 5 @ 265 lbs

5

Rob
D'Angelo

6:30 AM CrossFit

5 x 5 @ 255 lbs

5

Sam
Rayburn

6:45 PM CrossFit

5 x 5 @ 255 lbs

5

Will
Mahoney

11:30 AM CrossFit

5 x 5 @ 255 lbs

6

Chris
Pearcey

6:30 AM CrossFit

5 x 5 @ 250 lbs

6

Jay
Garcia

6:45 PM CrossFit

5 x 5 @ 250 lbs

6

Joe
Rayburn

6:45 PM CrossFit

1 x 5 @ 250 lbs

7

Bradley
O'Neal

4:30 PM CrossFit

1 x 5 @ 235 lbs

8

Andrew
Yancy

5:30 PM CrossFit

5 x 5 @ 225 lbs

8

Bruce
Barnes

4:30 PM CrossFit

5 x 5 @ 225 lbs

8

Dean
Durfee

4:30 PM CrossFit

5 x 5 @ 225 lbs

2x225, 1x255, 2x 285

8

Sean
Weeks

11:30 AM CrossFit

5 x 5 @ 225 lbs

8

Aaron
Johnston

11:30 AM CrossFit

1 x 5 @ 225 lbs

9

Paul
Schopp

5:30 PM CrossFit

5 x 5 @ 215 lbs

10

Todd
Findlay

4:30 PM CrossFit

15 x 5 @ 205 lbs

10

Private

5: 30 AM CrossFit

5 x 5 @ 205 lbs

10

Sunny
Grover

4:30 PM CrossFit

5 x 5 @ 205 lbs

11

Private

8:45 AM CrossFit

5 x 5 @ 195 lbs

12

Jens
Deppe

5: 30 AM CrossFit

1 x 5 @ 185 lbs

13

Dave
Mosher

8:45 AM CrossFit

5 x 5 @ 165 lbs

14

Private

11:30 AM CrossFit

5 x 5 @ 155 lbs

15

Chip
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 130 lbs

16

Sean
Beall

11:30 AM CrossFit

5 x 5 @ 125 lbs

Female Clients

1

Beth
Poore

4:30 PM CrossFit

5 x 5 @ 195 lbs

2

Colette
Matsuda

4:30 PM CrossFit

5 x 5 @ 185 lbs

2

Kathy
Lohne

8:45 AM CrossFit

5 x 5 @ 185 lbs

2

Sarah
Allgood

4:30 PM CrossFit

5 x 5 @ 185 lbs

2

Krysta
Besser

4:30 PM CrossFit

1 x 5 @ 185 lbs

3

Haley
Bury

6:45 PM CrossFit

5 x 5 @ 175 lbs

3

Private

6:45 PM CrossFit

5 x 5 @ 175 lbs

4

Rana
Schnaubelt

11:30 AM CrossFit

1 x 5 @ 167.5 lbs

5

Lissa
Wickstrom

5:30 PM Competitive Cross...

5 x 5 @ 165 lbs

6

Lindsay
Durfee

4:30 PM CrossFit

5 x 5 @ 155 lbs

7

Anu
Balu

6:30 AM CrossFit

4 x 5 @ 145 lbs

1@135#

8

Adrienne
Ashmanskas

5: 30 AM CrossFit

5 x 5 @ 135 lbs

8

Jordan
Peterson

6:30 AM CrossFit

5 x 5 @ 135 lbs

8

Lisa
Romary

8:45 AM CrossFit

5 x 5 @ 135 lbs

8

Kate
Kauffman

5: 30 AM CrossFit

1 x 5 @ 135 lbs

8

Patti
Smith

5: 30 AM CrossFit

1 x 5 @ 135 lbs

9

Courtney
Floersch

6:45 PM CrossFit

5 x 5 @ 125 lbs

10

Pauline
Tran

6:45 PM CrossFit

5 x 5 @ 115 lbs

10

Rebekah
Brown

11:30 AM CrossFit

5 x 5 @ 115 lbs

10

Stephanie
Carson

6:45 PM CrossFit

5 x 5 @ 115 lbs

11

Paige
Ueltschey

5: 30 AM CrossFit

5 x 5 @ 110 lbs

12

Kaco
Newbury

5: 30 AM CrossFit

1 x 5 @ 95 lbs

13

Melanie
Costello

6:45 PM CrossFit

3 x 5 @ 75 lbs